Calories: very important in a good diet

Calories are a daily requirement that your body needs to function properly. But how many calories do I need exactly? How do I consume a lot of calories? and how many calories are in my diet? are frequently asked questions when it comes to when someone wants to diet.

How many calories per day do I need?

An average man needs about 2500 Kcal per day, depending on his weight. For a woman, the average figure is somewhat lower at about 2000 Kcal per day. This is an average figure that may vary depending on the person’s weight, exercise per day and age. Calories are an amount of energy that your body needs to function properly. The excess calories that one eats will be stored as reserves by the body as fats, among other things. Fats are a bad word these days but people forget that fats are also necessary for the body. Maintaining a good lifestyle by eating enough and consciously with sufficient exercise is the key to a healthy and physical body and mind.

Calorie consumption in daily life

For every activity a person uses a number of calories. The more intense this activity, the more calories you will consume. Below you will find an example of a number of lighter to heavier activities that use calories per minute. This is a general table and may differ from actual calories consumed depending on your weight, age, and intensity of activity.

To sit

1 Kcal per min.

Repairing a car

4 Kcal per minute.

Misuse

8 Kcal per minute.

To sleep

1 Kcal per min.

Play Nintendo Wii

5 Kcal per minute.

Tennis

8 Kcal per minute.

To decorate

2 Kcal per min.

Remove weeds

5 Kcal per minute.

To walk

9 Kcal per minute.

Driving a car

2 Kcal per min.

Digging the garden

6 Kcal per minute.

Swimming

9 Kcal per minute.

To smoothe

3 Kcal per min.

To chop wood

6 Kcal per minute.

Squashing

10 Kcal per minute.

To cook

3 Kcal per min.

To jog

7 Kcal per minute.

Jumping rope

10 Kcal per minute.

To polish

4 Kcal per minute.

Dancing

7 Kcal per minute.

   

 

How many calories do you need to lose 1 kilo?

To lose 1 kilogram of body fat you will have to burn approximately between 7000 and 8000 Kcal. To achieve this, it is important to eat the right food and exercise a lot. When you exercise, such as sports, you will have to eat more to lose weight. Please note that these must mainly be saturated fats that will be converted into muscle mass. So don’t be discouraged if you don’t lose the kilos you want in the beginning by exercising. Drinking a lot of water is also essential in losing weight, so drinking water helps to remove waste products from the body to function better and thus convert calories into energy faster.

How many calories in food?

In this table I show you a number of foods and drinks whose calories are counted per 100 grams, 100 ml or per piece. In order to lose weight, it is important that you count the number of calories you consume per day. You reduce this by a maximum of 1/3 of what you should eat daily. For example, a woman will eat an average of 2000 Kcal per day, of which she will reduce this to the minimum of 1500 Kcal per day. This way you save 500 Kcal every day, which amounts to 3500 Kcal per week, which is already half the amount of calories to lose 1 kilo of body fat. Be careful not to overdo this and start eating fewer calories, because your body needs this and if you don’t have enough of these building materials you will simply start to feel weak and lifeless.

                   

Potato

80 Kcal

Chocolate spread

545 Kcal

Jam

113 Kcal

pancake

185 Kcal

Salad

10 Kcal

Mashed potatoes

105 Kcal

Chocolate bar

456 Kcal

Cheese

366 Kcal

Pear

36 Kcal

Cream

315 Kcal

Strawberries

17 Kcal

Coke

47 Kcal

Chewing gum

263 Kcal

Peanuts

587 Kcal

Spreadable butter

197 Kcal

Apple

32 Kcal

Cornflakes

332 Kcal

Kebab

248 Kcal

Pizza

184 Kcal

soup

77 Kcal

Banana

114 Kcal

Drop

302 Kcal

Chicken breast

133 Kcal

popcorn

266 Kcal

Spaghetti

98 Kcal

Beer

150 Kcal

Egg

75 Kcal

Coffee

49 Kcal

Rice

66 Kcal

Bacon

494 Kcal

Frying butter

756 Kcal

Fries fries

291 Kcal

mayonnaise

784 Kcal

Rice pudding

118 Kcal

Sugar

413 Kcal

Bread (White)

75 Kcal

Soft drink

52 Kcal

Milk

53 Kcal

Ice cream

179 Kcal

Tomato

17 Kcal

Bread (Brown)

66Kcal

Minced meat

320 Kcal

Milkshake

97 Kcal

Salami

396

Onions

42 Kcal

Potato chips

485 Kcal

Hamburger

231 Kcal

Mustard

88 Kcal

Sandwich

103 Kcal

Carrots

28 Kcal

chocolatemilk

72 Kcal

Hot dog

257 Kcal

Olive oil

903 Kcal

Shawarma

244 Kcal

Yogurt

52 Kcal

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