For wellness To maintain life, a person needs a source of energy. You can get it from various products foods that contain useful material– fats, proteins and carbohydrates. The indicators of these components affect the calorie content of food. To calculate how many calories a person needs per day, you need to know your activity level, that is, energy expenditure.
Basics of Dietetics
Dietetics is the science of proper nutrition. The essence of energy balance is as follows:
- Admission food products into the body must be equal to their consumption.
- Food must contain carbohydrates, proteins and fats in the prescribed proportions.
- It is imperative to have vitamins and microelements in your daily diet.
If a person does not receive enough natural active substances, he begins to form various diseases(hypertension, obesity, diabetes and others), which leads to a decrease in average life expectancy.
Balanced diet
To know how many calories you can consume per day, you need to know your energy expenditure (metabolic rate). The general metabolism in a person depends on the main and additional ones.
Basic metabolism is the number of calories the body expends to perform all important functions. How many calories a person normally needs per day depends on the main metabolism and the following factors:
- height;
- body constitution;
- level of hormone production.
Accordingly, the calorie intake per day depends on the listed criteria. For example, in men chemical processes occur faster in the body than in women. Young people spend more energy than older people. The average daily metabolism in the adult population is 25 kcal per kilogram of weight.
How much protein should a person consume per day to be healthy? Athletes and active young people should consume 1.5-2.5 grams per 1 kg of body weight per day. A person weighing 80 kg can eat 200 grams of protein daily. People with moderate activity can consume up to 1.5 grams per 1 kg of body weight. If you have a sedentary lifestyle, then it is enough to eat up to 1 gram per 1 kg per day.
Where do calories come from?
As mentioned above, food contains carbohydrates, fats, proteins, vitamins, microelements and water. The last three components do not provide energy to the body. The calorie content of food is expressed in the energy value necessary to maintain life in the human body.
Human body consumes food to implement a variety of functions, such as heat generation, respiration, blood transport through cells, for rest and work, and sports. If a person consumes more than he expends, then some of the calories are stored as fat, and the person gets fat.
What are they spent on?
Calories are burned in the following activities:
- Warming the body. To warm up, a person uses up fat reserves.
- Movement process. When a person moves, his muscles contract, so when playing sports or when cleaning the apartment, the body spends energy.
To find out how many calories a person spends per day, you need to know his active activity: studying, working, professional athlete, housewife, etc.
What happens when you don't have enough calories?
When calculating the daily norm, you need to take into account every little thing: putting butter in porridge or mayonnaise in a salad. An excess of calories, just like a deficiency, is fraught with consequences for the body. If you get little from food nutrients, the body begins to use energy from muscle tissue, and not from excess fat.
Lack of fats and carbohydrates in the diet can reduce basal metabolism. The body, maintaining a constant supply of sugar to the brain, uses up its own supply of glycogen, which is stored in the liver. Glycogen is gradually removed from muscle tissue, and as a result, a person begins to lose weight. If reserves are depleted, a person stops losing weight.
Fat tissue is not used to nourish the brain. During the period of weight loss, the body uses as energy body fat, but the decrease in these reserves is much less than the loss of muscle and bone tissue. If a person deprives himself during fatty foods, then weight loss occurs due to bone and muscle tissue. This is fraught with danger for the body, as it threatens exhaustion.
Formula for calculating daily value
How many kilocalories does a person need? The norm is determined based on the following data:
- basal metabolism is the expenditure on the vital functions of the body: breathing, digesting food, supplying organs with blood, and so on;
- daily consumption for physical labor.
- OM for women = 6.26*(height in cm) + 10*(weight in kg) - 5*(age in years) - 161;
- OM in men = 6.26*(height in cm) + 10*(weight in kg) - 5*(age in years) + 5, where (OM) is general metabolism.
Norm for women
Young women aged 18-30 spend an average of 2000 kcal. If a woman is actively involved in sports or works a lot, the daily norm increases.
The norm of kilocalories per day for a woman depends on the same parameters as for men:
- Sedentary lifestyle or no physical activity – 1300-1500 kcal per day.
- Low physical activity – 1500-1700 kcal.
- Moderate activity – 1800-2000 kcal.
- Heavy loads – 2000-2400 kcal.
These are approximate values. How many calories a woman needs to consume per day can be calculated using a formula that takes into account weight, height and index (value physical activity).
Harris-Benedict formula:
447.6 + 9.2 * weight in kg + 3.1 * height in cm – 4.3 * age.
The result obtained must be multiplied by the activity index.
For example: a 26-year-old girl, 163 cm tall and weighing 64 kg. Goes to the gym two to three times a week.
447.6 + 9.2 * 64 + 3.1 * 163 – 4.3 * 26 = 1430 kcal.
Let's multiply it by the activity index (1.375) and get the daily requirement of 1966 kcal.
Women over 50 need slightly fewer calories as their basal metabolism declines.
A woman during pregnancy and lactation needs more calories. But this does not mean that pregnant women should eat for two; in case of edema or excessive weight gain, they may prescribe a diet. With a normal initial weight before pregnancy, pregnant women should consume from 2500 to 3500 kcal per day.
Norm for men
A man's diet should be high enough in calories to maintain all functions in the body. The daily calorie intake per day for men with moderate activity is 2500-2800 calories. If there is no physical activity, energy is consumed in different ways.
There is another formula for calculation: (13.4 * weight in kg + 88.37 + 4.8 * height in cm – 5.7 * age) * activity index.
Norm daily consumption calories per day for a man depends on his activity. The result must be multiplied by the index that corresponds to the level physical activity:
- sedentary work or no activity - 1.2;
- light physical labor – 1.4;
- moderate physical activity – 1.55;
- heavy physical work – 1.7;
- hard physical labor + active sports training – 1.9.
Here is an example of calculating the amount of kcal per day for men:
A man with a height of 181 cm weighs 88 kg, moderate activity. Substituting the values into the formula, it is easy to calculate how many calories a man needs per day: 6.25*(height in cm) + 10*(weight in kg) - 5*(age in years) + 5 = 1781 kcal.
When asked how many calories a man needs to consume per day if he wants to lose weight, the answer is that he must reduce his diet by 20%.
Weight correction
Systematic consumption of calories less than the daily norm promotes weight loss and weight correction, especially if you combine a diet with sports activities. The daily calorie intake for a woman when losing weight is 80% of the usual per day.
The same indicator is used when you need to calculate the daily calorie intake for men. For harmless weight loss, nutritionists advise reducing the calorie content of food gradually. If the norm of kilocalories per day is 2000, then using 1600 kcal per day, you can achieve gradual weight loss.
The norm of kilocalories per day for men to maintain weight is 1800 kcal. It is not recommended to reduce this value below to avoid health problems. The daily calorie intake for weight loss depends on the individual intake of a particular person.
The required nutrients must be contained in the exact ratio:
- proteins – 30%;
- carbohydrates – 50%;
- fats – 20%.
With classic weight loss, all these components should be present in the diet of any person. The lack of one of these components will negate all efforts. You need to plan your daily ration taking into account physical activity, and then your body will delight you with beauty and grace for a long time!
Video
You will learn a lot more useful information about nutrition and calories from the video.
Calorie content is a unit of measurement of the energy value of food, accumulated in components such as proteins, carbohydrates and fats, expressed in calories (cal) or kilocalories (kcal). Many modern representatives of the fair half of humanity, and even men, regularly count calories in order to properly plan their diet for effective weight loss and elimination. extra centimeters in the area of the most problematic areas on the body (waist, hips, butt and abdomen).
Calories are also counted for gaining muscle mass and total body weight, which is mostly found in people who are professionally involved in sports. But hardly anyone has ever thought about what calories themselves are and what significance they have for the life of the body. In the materials of the presented review, we will take a closer look at what calories and kilocalories are, how they differ and what their benefits for human health are.
Initially, when this concept of “calories” first appeared, they were not associated with extra pounds on the human body. They were used to measure thermal energy and only in the twentieth century did calories begin to indicate the level of energy value of food.
Historical reference
The concept of “calorie” appeared in the mid-19th century, when the famous French thermochemist Frau Silberman used the word color to denote the amount of heat released during the combustion process. And in the early nineties, chemist Wilbur Atwater divided all food products into three main components:
- proteins;
- carbohydrates;
- and fats.
It was from that time that the measurement of the energy value of each food group of foods in calories began. Another century later, from the beginning of the 20th century, people who cared about the beauty of their figure began to count calories when drawing up their own diet.
Concept of calories
So what is a calorie? A calorie is a certain amount of thermal energy, with the help of which the temperature of 1 g of water increases by 1 g on the Celsius scale. In physics, the amount of thermal energy is measured using joules and kilojoules, but in everyday life all this is measured in calories. Many people are mistaken in thinking that calories and kcal are the same thing. They are actually slightly different units of measurement for the thermal energy of food.
The difference between calories and kilocalories
So, calories and kilocalories, what is the difference between them? In order to better understand and understand the difference between these two quantities, you should remember that one kilocalorie is equal to 1000 calories, just like one kilogram is equal to 1000 grams. The energy value of food products on packaging forms should also be indicated only in kcal. If the packaging indicates the amount of cal, that is, calories, then this indicates the illiteracy of the manufacturer. Likewise, in sports clubs, on certain types of exercise equipment, the number of kilocalories expended must be indicated.
Benefits of calories for human health
For the life of each living organism, a certain amount of energy is required, which will support processes such as:
- movement;
- breath;
- thinking;
- pumping and transporting blood throughout all internal systems of the body, etc.
This vital energy enters the body from the foods that a person consumes daily. How much food is eaten, so many calories will be received, which means that the body will receive the same amount of necessary energy. As noted above, all food products consist of three main components, corresponding to the following number of kilocalories:
- carbohydrates 1 gr. equal to 4 kcal;
- whites 1 gr. are also equal to 4 kcal;
- a 1 gr. fat equals 9 kcal.
Knowing the amount of substances present in the food consumed, you can easily calculate the number of calories that a person will receive after assimilation of food by the gastrointestinal tract system. So, for example, consider the most popular product- oatmeal.
100 grams of oatmeal contains:
- fats – 6 grams, which corresponds to: 6x9 = 54 kcal;
- carbohydrates – 51 grams, which means: 51x4 = 204 kcal;
- proteins – 12 grams, multiply 12x4, it turns out 48 kcal.
We add up the obtained kcal values and find that 100 grams of oatmeal contains 306 kcal, which will be spent by the body itself on the processes of converting carbohydrate compounds into glucose, protein components into amino acids, and fats into glycerol and fatty acid compounds.
What happens next?
Amino acids formed from protein compounds perform a construction function and contribute to the formation of new cellular structures and an increase in the volume of muscle fibers. Glucose obtained from carbohydrates breaks down into simpler sugar compounds and provides nutrition to cells. Excess glucose is deposited in muscle structures and in the liver cavity. Fats act as a kind of fuel for the body. some of them enter the liver, where they are converted into cholesterol compounds.
Please note: Excess fatty compounds do not go anywhere, but begin to accumulate in the subcutaneous fat layer, which is what representatives of the fair sex of all age groups are actively fighting against.
When following a diet aimed at increasing body weight, your calorie intake should look like this:
- protein – 25-30% of the daily diet;
- carbohydrates – 40-45%;
- fats up to 30-35%.
When following a diet aimed at losing weight, the caloric intake should look like this:
- protein – up to 30%;
- carbohydrates – up to 50%;
- fats – up to 20%.
It is important to remember that when calculating total calories, you should not forget how many calories are in a kilocalorie.
Change in calorie content of food
As you know, calorie counting is the most popular way to lose weight, which will allow you not to give up your favorite food, but to eat it in reasonable quantities and at the same time lose weight. Let's take a closer look at how calorie content of foods is calculated using an example. oatmeal on milk.
- Ingredients: oat groats– 200 gr., milk – 1000 ml., granulated sugar– 2 tbsp. l., half a teaspoon of salt and a tablespoon of butter.
- Calorie level of ingredients: oatmeal - 732 kcal, salt - 0 kcal and milk - 640 kcal, butter - 150 kcal and granulated sugar - 200 kcal.
From here we conclude that the total calorie content of the resulting porridge will be 1721 kcal. And the calorie content of 100 grams of the dish will be approximately 130 kcal. The caloric content level of a particular product can be viewed in a special table, which can be quite easily found on the Internet.
Calculating your daily calorie intake
- An indicator of metabolism (M) in the body, the speed of which depends on lifestyle, activity level, physical activity and diet. It is calculated by the formula: multiply body weight by 20 kcal, thus obtaining OB, an indicator of metabolism;
- Age;
- Gender, since men require several large quantity calories;
- The percentage of rhythm of life activity, which is determined according to the following criteria: sedentary lifestyle - 20%, sedentary lifestyle with the presence of little activity in the form of walking, shopping and house cleaning - 30%, average level of activity - 40%, high level of activity with presence physical activity and daily training – 50%;
- FA, or the level of physical activity, which is calculated by the formula: OB multiplied by the percentage of rhythm of life activity;
- The indicator of the percentage of energy during food digestion, or abbreviated PEPP, which is calculated by the formula: (physical activity + RH) * 10%.
So, in order to calculate the daily caloric intake, it is necessary to make a calculation according to the following formula: PEPP + FA + OB. Then the resulting indicator must be adjusted, that is, subtract 2% for every 20 years of life lived.
Please note: what to make the calculation daily value calorie content, or just looking at a special plate is not at all enough. When preparing a diet, it is very important to take into account the energy needs of a particular human body.
So, for example, a child requires one amount of energy, athletes another, and pregnant and lactating women require a completely different amount.
List of low-calorie foods
The energy value of food products is determined by their chemical composition. Among the most low calorie foods These include those whose energy value does not reach 40 kcal per 100 grams of product.
The list of low-calorie products consists of the following ingredients:
- Vegetable crops: Bell pepper and onions, beets and horseradish, cucumbers and green lettuce, garlic and parsley;
- Fruit and berry crops: blackberries and oranges, strawberries and grapefruits, cherries and pineapples, quince and cherry plum, cherries, apples and raspberries, as well as kiwi and lingonberries;
- Meat products: beef, kidneys, chicken and rabbit;
- Fish: crucian carp, flounder, hake, blue whiting, pollock, perch and carp;
- Any low-fat dairy products;
- Bread made from rye flour;
- Among the sweets: marshmallows and marmalade with marshmallows.
Maximum high level calorie content is considered to be from 500 to 900 kcal per 100 grams of product, these include: sausages;
- all types of oils;
- chocolate;
- nuts;
- cream cakes;
- lard and fatty pork meat.
It is important to remember that calorie expenditure must fully correspond to the level of intake into the body. There should be harmony in everything. For example complete diet nutrition for professional athletes is not at all suitable for a fragile woman with a sedentary lifestyle. Therefore, calorie calculations must be reasonable.
Calculation of caloric intake for people of different groups
People with a light level of physical activity are advised to adhere to the following calculation of calorie content in the daily diet:
| Calculation of caloric intake for people with light activity | ||
| Eating | Menu | Number of kilocalories |
| Breakfast | Soft-boiled egg – 2 pcs. | 149.15 kcal |
| A portion of muesli | 225.5 kcal | |
| Sweet tea with milk | 43 kcal | |
| Bun | 335.7 kcal | |
| Dinner | Ear | 100 kcal |
| Puree with butter and milk | 200 kcal | |
| 150 grams boiled beef | 381 kcal | |
| Vegetable salad with butter | 130 kcal | |
| Glass of compote | 120 kcal | |
| toast | 293 kcal | |
| Dinner | 150 grams boiled chicken breast | 205.5 kcal |
| Vegetable salad with butter | 130 kcal | |
| Kefir with sugar | 113.7 kcal | |
| Before bed, a glass of kefir without sugar | 80 kcal | |
| Total: | 2426,55 | |
Calorie calculation for daily ration pregnant woman:
Calorie content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.
Calorie content ethyl alcohol 96% alcohol amounts to 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore The calorie content of vodka ranges from 220 to 260 kcal/100 g. By the way, manufacturers are required to indicate this on their products!
Why are many people surprised, “I eat almost nothing, I just drink vodka, but I’m getting fatter by leaps and bounds!”? -And all because few people know what vodka is high-calorie product and gives a lot of energy to the body, and what half a liter of vodka contains daily norm calories of a skinny person, and a container of 0.75 contains the daily calorie requirement of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef meatballs or 100g. stewed meat.
There is an opinion that alcohol calories are “empty” because they do not contain nutrients, which means they cannot be stored as fat and therefore alcohol calories do not make you fat. It's a delusion! This just means that the calories from alcohol cannot be stored directly into fat. Alcohol calories, the so-called “empty” calories, are pure energy that the body needs to expend. You've probably noticed that people become more active under the influence of alcohol. 🙂?
The body, receiving a dose of such empty calories, is immediately rebuilt in such a way as to get rid of them first, those. first the body burns alcohol calories, and then everyone else, if there is still such a need for it. The body cannot transfer alcohol, this harmful product in large quantities, into reserve, therefore it strives with all its might to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.
Therefore, despite the fact that alcohol calories are called “empty”, because... they do not contain nutrients, they still provide a lot of energy to the body, and the body needs to spend this energy received. And if you not only drink alcohol, but also eat something else on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, calories from alcohol, as already mentioned, are burned first, and calories that come from food are simply not consumed, but having a nutritional basis, they are stored as fat in fat depots.
In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.
Therefore, do not believe “scientifically proven facts” when they say that the calories in alcohol are “empty” and these vodka calories do not make you fat. They're getting fatter!
Each person is individual, and each formula may have errors. You need to choose the formula that will work for you.
Start with the average, or a formula approximating the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for mass gain - a higher value.
Harris-Benedict equation
Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918.
The formula is suitable for men and women over 18 years of age.
This formula has a fairly large error - according to the Academy of Nutrition and Dietetics, 90% agreement between the results and real data was recorded only in 60% of cases. That is, in 40% of situations the equation may show incorrect data, and mainly in the direction of increase. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.
New Harris-Benedict equation
Due to shortcomings of the basic Harris-Benedict formula, an updated equation was published in 1984.
Rosa and Schizgal conducted a study on a larger group, with data taken from the research materials of Harris and Benedict in 1928-1935.
This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was most often used to determine basal metabolism before 1990.
According to research by the American Dietetic Association, the Mifflin-San Geor formula turned out to be the most accurate. In other sources it is considered. what is this formula more precisely formulas
Harris-Benedict by 5%, but can still give a spread of +-10%.
But this equation was only tested on Caucasian patients and therefore may not be accurate for other groups. Ketch-McArdle formula The formula was not developed based on weight, but rather on lean muscle mass.
Thus, this formula ignores the energy devoted to maintaining fat and its precision for
fat people
lower than for people of athletic build. If you are in good physical shape, the result of this equation will be quite accurate for you. If you have just set out on the path to improving your figure, use the Mifflin-San Geor formula. WHO formula
The World Health Organization formula is based on the Schofield formula (gender, age, weight) taking into account height, which is currently used.
Previously used in
dietary recommendations
USA. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.
Based on body area
The formula is suitable for people over 20 years of age.
Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed in kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated based on your height and weight.
Calorie calculation
Why do you need to calculate the number of calories per day? The answer is simple - in order to maintain, gain or lose weight, you need to know how many calories your body consumes. You can calculate the caloric needs that you need for existence, and calculate the number of calories for losing weight, gaining or maintaining weight.
Calories are calculated based on weight, height, age and activity. Based on the data received and your desired weight, the calculator will calculate the number of calories you should consume per day to lose, gain or maintain weight.
As a rule, calculations are made using several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.
Minimum calories per day for weight loss
The calculation of the number of calories is shown in the “Weight loss” column. "Extreme Weight Loss" will show you the minimum possible calorie values for reference, but it is not recommended to use them. If you reduce your calorie intake below the minimum, your body will begin to burn not only fat, but also muscle to obtain energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results. Zigzag calories The calculation results contain a table for calculating calories by day, the so-called “zigzag”. It is believed that top scores
obtained if you vary it a little
daily calorie content , observing the average value. How to count kilocalories
A kilocalorie is a thousand calories. One calorie is how much energy is required to heat 1 ml of water by 1 degree. But there is also food or
dietary calorie
, equal to a kilocalorie.
You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or subsequent day from the day of training.
Also, if your weight suddenly stops (weight plateau), then consuming calories according to the Zigzag pattern will help move it off the ground.
Is it possible to lose weight only on a diet?
You can lose weight, but when you reduce your daily caloric intake, a person loses not only fat, but also muscle. Try to lead a more active lifestyle, do exercises, add small physical activities
Weight loss rate
Weight gain rate
The ideal amount for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.
Should I drink water? Use clean water
necessary for weight loss.
Warning
All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your physician before starting a diet or changing your exercise level.
Generally speaking, how much is this? And this is different for each product.
Especially to help you figure out how much food is 100 kilocalories, I offer a calorie table.
Fruits 105g
canned pineapples
175g fresh pineapples
190g apples 185g applesauce
sugarless
210g apricots
45g avocado
180g bananas
215g pears
205g blueberries
45g prunes
325g strawberries
235g grapefruits
115g lingonberries
315 g raspberries
265g red currants
200g kiwi
180g mango
225g oranges
250g peaches
195g plums
35g raisins
180g cherries (pitted)
285g watermelon
190g melon
Beverages 285ml (0,5%)
skim milk
210ml skim milk (1%)
150 ml milk (3.5%)
165 ml curdled milk
205 ml fruit juices and drinks (average) 210 ml natural
apple juice 210 ml freshly squeezed
orange juice
Meat and sausages
42g boiled smoked ham
75g grilled chicken
33g boiled sausage without fat
35g sliced fillet
92 g poultry sausage without fat 100g boiled white meat
Chicken
35 low-fat liver sausage pate 28g
smoked sausage
55g roast beef
65g cooked ham without fat.
Vegetables
145g split green peas (cooked or fresh)
370g boiled green beans
140g boiled potatoes 370 g
raw carrots 600g raw sweet
capsicum
180g radishes
900g rhubarb
330g boiled cauliflower
400g boiled beets
750g fresh cucumbers
590g pickled cucumbers 625g
sauerkraut
590g tomatoes
185g boiled corn
28g Edam cheese (45% fat)
28g cheese with champignons (50% fat)
26g Emmental cheese (45% fat)
30g Gouda cheese (45% fat)
98g granular curd cheese(20% fat)
50g homemade curd cheese
220g yoghurt (1.5% fat)
160g yogurt (3.5% fat)
135g dietary cottage cheese
62g cottage cheese (40% fat)
1 big egg
Fish and canned fish
50g salted herring in marinade
45 smoked herring
70g smoked trout
40g natural caviar
Fruits fresh crabs
115g canned peeled crayfish
33g sardines in oil
60g smoked salmon
35g canned tuna in oil
Nuts and seeds
17g cashew nuts
17 raw peanuts
16 g roasted peanuts
15g hazelnuts
15g almonds
15g pistachios
17g hulled sunflower seeds
14 walnuts
Baking from ready-made dough,
bread and bread products
45g apple roll
20g butter cupcake
30g cornflakes
27g bread cakes
30g crispbread
25g cracker
30g pretzels
25g biscuit sticks
25g marble cupcake
25g muesli without sugar
45g rye bread
30g salted sticks
23g chocolate muesli
50g bread made from bran flour
40g white bread from wheat flour
26g crackers (without eggs)
Here's what you can roughly "pack" into 100 kcal:
1/2 egg (40 kcal) + 100 g cucumber (11 kcal) + 100 g radishes (16 kcal) + 25 g green onions (5 kcal) + 50 g low-fat yogurt (28 kcal) = salad
- 175 g carrots (72 kcal) + 50 g yogurt (28 kcal) = salad
- 1 egg (80 kcal) + 40 g cucumber (4 kcal) + 40 g tomato (7 kcal) + 10 g green onions (2 kcal) + 1 tbsp. yogurt (9 kcal) = salad
- 100 g cabbage (28 kcal) + 100 g cucumber (11 kcal) + 25 g green onions (5 kcal) + 1 tbsp. light mayonnaise (37 kcal) = salad
- 100 g tomatoes (18 kcal) + 100 g cucumber (11 kcal) + 100 g sweet pepper (26 kcal) + 25 g onion (10 kcal) + 2 tbsp. low fat salad dressing(35 kcal) = salad
- 150 g boiled beets (66 kcal) + 40 g canned peas(16 kcal) + 20 g onion (8 kcal) + 1 tbsp. yogurt (9 kcal) = salad
75 g of granular cottage cheese (66 kcal) + 100 g of cucumber (11 kcal) + 100 g of radish (16 kcal) + 25 g of green onions (5 kcal) = cottage cheese with vegetables
- 1 egg (80 kcal) + 50 g canned peas (20 kcal) = omelet
- 1 egg (80 kcal) + 20 g onion (8 kcal) + 30 g champignons (8 kcal) + 30 g tomatoes (7 kcal) = omelette
- 100 g zucchini (39 kcal) + 50 g carrots (21 kcal) + 50 g boiled potatoes(38 kcal) = stew
- 50 g stewed beets (38 kcal) + 50 g carrots (21 kcal) + 50 g boiled potatoes (38 kcal) = stew
You can also cook yourself soup - it’s also a lot, and it will be satisfying (a bouillon cube (or without it) + all sorts of different vegetables a little bit). Well, of course, no one canceled kefir
20 Easy Ways to Burn 100 Calories
Sometimes when we have a lot of responsibilities, we tend to skip our sports activities. At the same time, we tell ourselves that we will start again as soon as everything calms down a little.
But instead, try using your imagination and adding some exercise to your daily routine.
This article lists some simple ways burn 100 calories. You might want to implement them into your daily life. Don't think that this is not enough. Applying them all together, the cumulative effect can be very good. Even if you do one of these activities per day, that's 700 calories per week and 2,800 calories per month.
1. Vacuuming. 25 minutes of intensive vacuuming in your home can eliminate approximately 100 calories.
2. Work in the garden. If you have a summer house, use it to lose weight. Digging and planting seedlings will help burn very well extra calories. In fact, you can get rid of 100 calories in just 15 minutes.
3. Walking. One of the easiest and most natural movements known to man. In 15 minutes of intense walking you will just get rid of 100 calories. So don't skip a brisk walk during your lunch break or after work.
4. Jogging in place. If you don't have much time, try jogging on the spot. In just 12 minutes you will burn more than 100 calories.
5. Dancing. 20 minutes of dancing at an average pace and 100 calories are gone. You probably like to dance, so turn on some rhythmic music and enjoy life!
6. Ironing clothes. If you have to iron for the whole family, start thinking of it not as a boring activity, but as a way to get rid of an extra 100 calories (and then some) in 25 minutes.
7. Badminton. Playing with your family members for 20 minutes will not only help you stay fit but also help you spend quality time with your loved ones.
8. Housework. You have to do it anyway, right? So why not turn boring housework into a way to lose weight? 20 minutes of intensive cleaning - and you will get rid of a little more than 100 calories.
9. Beach volleyball. Summer is the time to go to the beach more often. Just 20 minutes of playing volleyball will help you reach our magic number. Yes, it’s more fun than just lying on the sand.
10. Cycling. How about going for a bike ride? In 40 minutes of easy, quiet riding you will burn 100 calories.
11. Playing golf. Never played? So it's time to try it! Minus 100 calories in just 20 minutes.
12. Swimming. A calm, leisurely swim for 15 minutes will save you an extra 100 calories.
13. Intense aerobics. You may ask why I included aerobics here. After all, you can’t go to an aerobics lesson for 10 minutes. Of course not. However, you can buy a video cassette or disk with recordings of workouts and do them at home at any time and for as long as you want. Even 10 minutes of intense aerobic warm-up will provide approximately minus 120 calories.
14. Car washing. Forget about washing. Just 20 minutes of washing your car will save you more than 100 calories.
15. Frisbee game. Frisbee is a "flying saucer". 30 minutes of play and you'll reach our 100 calorie goal. Plus, it's much more fun than just walking.
16. Take the stairs. If you work in a multi-story office building, replace the elevator with stairs. Walking up the stairs for 20 minutes will burn just 100 calories. Of course, you don’t need to go up and down for 20 minutes. Just do this several times throughout the day.
17. Walking with a baby stroller. This walk will burn about 60 calories in 20 minutes. So, just 2 walks with a child and a stroller and you will achieve your goal without even breaking a sweat.
18. Home renovation. Does your apartment need renovation? 20 minutes of painting walls will burn about 100 calories. Plus you have a beautiful new room.
19. Charging. You don't need to exercise until you break a sweat. Just 15 minutes of vigorous exercise will burn approximately 100 calories. Just three sessions of 15-20 minutes daily will keep your body in good shape.
20. Before sex, squealing, biting, pinching, throwing pillows, using nails and various improvised materials give another small plus (100)
Benefits of Exercise
Exercise with increased oxygen exchange burns calories during and after exercise. This is because metabolism increases by 10% for almost 24 hours after exercise. Additionally, with most types of exercise, the number of calories you burn is proportional to your body weight: the heavier you are, the more calories you burn.
Regular exercise actually reduces your appetite. Other benefits of exercise include increased energy levels, improved concentration, and improved sleep.
table of CALORIES OF FRUITS AND BERRIES
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Apricot | 50 | Avocado | 99 |
| Quince | 30 | Cherry plum | 37 |
| A pineapple | 45 | Orange | 40 |
| Watermelon | 40 | Bananas | 100 |
| Cowberry | 41 | Grape | 70 |
| Cherry | 50 | Blueberry | 37 |
| Pomegranate | 54 | Greyfruit | 36 |
| Pear | 44 | Melon | 50 |
| Blackberry | 33 | Strawberries | 37 |
| Raisin | 287 | Figs | 56 |
| Kiwi | 49 | Dogwood | 40 |
| Cranberry | 29 | Gooseberry | 43 |
| Dried apricots | 298 | Lemon | 31 |
| Raspberries | 41 | Mandarin | 41 |
| Cloudberry | 30 | Sea buckthorn | 31 |
| Peach | 44 | Rowan | 56 |
| Plum | 44 | Black currant | 45 |
| Red currants | 43 | Dates | 280 |
| Dried apricots | 278 | Cherries | 52 |
| Persimmon | 63 | Prunes | 226 |
| Blueberry | 44 | Apple | 45 |
| Mulberry | 44 | Dried apples | 271 |
table of CALORIES OF GRAINS AND FLOUR PRODUCTS
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Baranki | 314 | Beans | 58 |
| Peas | 324 | Green peas | 272 |
| Buckwheat | 329 | Corn grits | 326 |
| Semolina | 333 | Oatmeal | 370 |
| Pearl barley | 328 | Millet groats | 334 |
| Barley groats | 324 | Cornflakes | 370 |
| Pasta | 340 | Wheat flour | 350 |
| Rye flour | 347 | Cereals | 305 |
| Table cookies | 420 | Rice | 332 |
| Polished rice | 343 | Baking | 304 |
| Soybeans | 395 | Road rusks | 360 |
| Drying | 330 | Beans | 310 |
| Bread "Darnitsky" | 205 | Wheat bread | 226 |
| Rye bread | 210 | Barley flakes | 310 |
table of calorie content of fish and seafood
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Gobies | 145 | Pink salmon | 148 |
| Granular caviar | 250 | Chum salmon caviar | 255 |
| Pollock caviar | 131 | Pressed caviar | 237 |
| Squid | 80 | Flounder | 93 |
| crucian carp | 88 | Carp | 89 |
| Chum salmon | 140 | Smelt | 90 |
| Crab | 70 | Shrimp | 85 |
| Far Eastern shrimp | 135 | Icy | 75 |
| Bream | 100 | Salmonidae | 405 |
| Sea salmon | 190 | Macrurus | 60 |
| Mussels | 75 | Lamprey | 165 |
| Pollock | 70 | capelin | 156 |
| Shellfish | 85 | Sea kale | 8 |
| Navaga | 73 | Burbot | 80 |
| Marbled notothenia | 160 | Sea bass | 110 |
| River perch | 85 | Lobster | 85 |
| Sturgeon | 165 | Halibut | 102 |
| Cod liver | 615 | Haddock | 168 |
| Blue whiting | 72 | Saber fish | 113 |
| Caspian fisherman | 97 | Fish fingers | 200 |
| Carp | 120 | Large saury | 260 |
| Small saury | 142 | Salaka | 120 |
| Stellate sturgeon | 136 | Herring | 240 |
| Salted herring | 260 | Salmon | 220 |
| Whitefish | 145 | Mackerel | 153 |
| Som | 160 | Horse mackerel | 120 |
| Sterlet | 325 | Zander | 72 |
| Zander | 70 | Trepang | 37 |
| Cod | 65 | Tuna | 97 |
| coal fish | 160 | Acne | 335 |
| Sea eel | 95 | Trout | 210 |
| Hake | 85 | Sprats in oil | 250 |
| Pike | 73 | Ide | 120 |
table of CALORIES OF FAT PRODUCTS
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Peanut butter | 895 | Goose fat | 930 |
| Beef, pork, rendered lamb fat | 925 | Coconut oil | 925 |
| Mayonnaise | 627 | Pork bacon without skin | 800 |
| Margarine for baking | 675 | Milk margarine | 725 |
| Creamy margarine | 760 | Vegetable oil | 899 |
| Butter | 780 | Soybean oil | 900 |
| Ghee | 925 | Milk fat | 375 |
CALORIES IN DRINKS
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Apricot juice | 57 | Pineapple juice | 45 |
| Orange drink (fizzy) | 43 | Orange juice | 40 |
| Dry white wine | 66 | Dry red wine | 68 |
| Grape juice | 52 | Cherry juice | 53 |
| Water | 0 | Grapefruit juice | 35 |
| Kvass | 25 | Cranberry juice | 51 |
| Coca-Cola (LITE) | 43 | Black coffee (no sugar) | 0 |
| Lemonade | 37 | Mineral water | 0 |
| carrot juice | 27 | Beer | 32 |
| Tomato juice | 15 | Dry champagne | 85 |
| Apple juice | 43 | Champagne sweet | 90 |
CALORIES OF VEGETABLES, GREENS AND MUSHROOMS
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Eggplant | 22 | White fresh | 25 |
| White dried | 210 | Broccoli | 34 |
| Swede | 37 | Fresh mushrooms | 30 |
| Zucchini | 14 | White cabbage | 25 |
| Brussels sprouts | 13 | Sauerkraut | 22 |
| Kohlrabi cabbage | 30 | Red cabbage | 27 |
| Savoy cabbage | 35 | Cauliflower | 18 |
| Cauliflower | 18 | Potato | 90 |
| Chestnuts | 210 | Kohlrabi | 27 |
| Celery root | 38 | Corn | 105 |
| Green onion | 18 | Bulb onions | 50 |
| Olives | 350 | Butter | 25 |
| Carrot | 40 | Fresh cucumbers | 15 |
| Pickles | 8 | Fresh honey mushrooms | 20 |
| Parsnip | 18 | Sweet pepper | 18 |
| Parsley | 42 | Fresh boletus | 32 |
| Fresh boletuses | 32 | Rhubarb | 16 |
| Radish | 20 | Radish | 26 |
| Turnip | 22 | Salad | 18 |
| Beet | 50 | Celery | 21 |
| Asparagus | 21 | Fresh russula | 18 |
| Tomatoes | 17 | Pumpkin | 28 |
| Dill | 29 | White beans | 350 |
| Green beans | 34 | Sorrel | 28 |
| Horseradish | 70 | Zucchini | 30 |
| Cheremsha | 35 | Garlic | 96 |
| Champignon | 25 | Spinach | 18 |
table of calorie content of meat products and eggs
| Name | Calories/100 g of product | Name | Calories/100 g of product |
|---|---|---|---|
| Mutton | 207 | Ham | 370 |
| Beef | 158 | Brisket | 470 |
| Korean | 430 | Goose | 395 |
| Turkey | 207 | Turkey | 230 |
| Smoked sausage | 510 | Amateur sausage | 300 |
| Brain sausage | 342 | Moscow sausage | 470 |
| Ukrainian sausage | 350 | Tea sausage | 180 |
| Rabbit meat | 120 | Chicken | 185 |
| Ham | 360 | Liver pate | 315 |
| Beef liver | 90 | Beef kidneys | 60 |
| Salami | 560 | Sausages | 150 |
| Pork | 390 | Heart | 90 |
| Sausages | 200 | Duck | 410 |
| Pheasant | 145 | Lard | 660 |
| Beef tongue | 279 | Pork tongue | 300 |
| Egg, 1 pc. | 75 | Egg powder | 550 |
table of calorie content of milk and dairy products
| Name | Calories/100g product | Name | Calories/100 g of product |
|---|---|---|---|
| Cow's milk cheese | 265 | Natural yoghurt 1.5% fat | 50 |
| Full fat kefir | 61 | Low-fat kefir | 31 |
| Acidophilus milk | 85 | Condensed milk | 140 |
| Condensed milk with sugar | 320 | Whole milk powder | 470 |
| Whole milk | 62 | Yogurt | 59 |
| Ryazhenka | 84 | Cream 10% fat | 120 |
| Cream 20% fat | 200 | Sour cream 10% fat | 115 |
| Sour cream 20% fat | 205 | Sour cream 25% fat | 285 |
| Altai cheese 50% | 397 | Gouda cheese 45% | 385 |
| Dutch cheese | 360 | Camembert cheese 50% | 330 |
| Lambert cheese 50% | 378 | Parmesan cheese 40% | 330 |
| Processed cheese | 240 | Processed sausage cheese | 270 |
| Poshekhonsky cheese | 332 | Roquefort cheese | 360 |
| Russian cheese | 370 | steppe cheese | 360 |
| Cheese chester 50% | 400 | Swiss cheese | 395 |
| Edamer cheese 40% | 340 | Emmental cheese 45% | 420 |
| Special cheeses and curd mass | 340 | Curd mass | 208 |
| Fat cottage cheese | 225 | Low-fat cottage cheese | 89 |
CALORIE CONTENT OF SWEETS, ICE CREAM AND CONFECTIONERY PRODUCTS
| Name | Calories/100 g of product | Name | Calories/100g product |
|---|---|---|---|
| Strawberry jam | 310 | Apple jam | 350 |
| Waffles with fat-containing fillings | 540 | Waffles with fruit fillings | 345 |
| Bakery | 400 | Marshmallow | 330 |
| Fruit candies | 400 | Caramel | 295 |
| Marmalade | 295 | Chocolate coated candies | 398 |
| Ice cream milk | 140 | Honey | 320 |
| Ice cream | 185 | Ice cream sundae | 230 |
| Paste | 305 | Popsicle ice cream, creamy | 275 |
| Shortcake | 445 | Baked pies | 220 |
| Puff pastry with apple | 454 | Cream cake | 540 |
| Jam | 280 | Cakes | 430 |
| Sugar | 400 | Gingerbread | 335 |
| Almond cake | 530 | Sponge cake with fruit filling | 390 |
| Halva | 500 | Chocolate cake | 490 |
| Dark chocolate | 545 | Milk chocolate | 550 |
"Habitat". "Zero calories." Broadcast 12/14/2011
Loading...