Diet calories for weight loss: table

Perhaps on earth there is no person who wants to lose weight never heard the word calorie. While for losing weight this word causes fear. After all, unwanted pounds come from calories, and for anyone on a diet, a significant reduction in caloric content of the menu will definitely lead to perfect body proportions.


Unfortunately, as counting calories is not known to everyone, and this is their mistake: that kind of diet is most effective in comparison with others, there are still many positive sides:

  1. There are no restrictions in food choices. Dishes are prepared exclusively from their own preferences.
  2. Calculating calories, self adjusting quantity of food, t.. Zn. the size of the portions.
  3. The person that counts calories per day can easily follow the fluctuation of his weight, the usual food ration will remain at the same level of calorie, or perhaps a reduction.

How to calculate calories for weight loss: table

  1. The first thing to understand is that to burn 1 kg of body weight, you need to spend 7700 kcal. The same amount of calories you will need in order to recover 1 kg.
  2. The best option is to keep a diary of weight loss. In his need to fix all of the results and plans that will be incentive for the achievements. All day you will need to log the portions eaten, so it will be easier to follow a healthy diet.
  3. At the same time, you will need to record all physical activity, which are held during the day.
  4. The third table records data on the lost weight.

It should also be noted that the weighing process is carried out daily, in the morning, immediately after waking up. Conducting comparative characteristics of notes in the three tables. A person has the opportunity to determine with diet and amount of physical activity that will help to get rid of extra pounds.

Table of calories for weight loss: calories for 100 g of product

Fruit Kcal Vegetables Kcal
Bananas 90 Boiled potatoes 60
Grapes 70 Green onions 18
Cherry 25 Onion 43
Grapefruit 30 Carrots 33
Pear 42 Cucumbers 15
Melon 45 Sweet bell pepper 19
BlackBerry 32 Parsley 23
Kiwi 50 Tomatoes 20
Apricots 47 Eggplant 28
Avocado 100 Green peas 75
Quince 30 Zucchini 18
Pineapple 44 Cabbage 23
Orange 45 Cauliflower 12
Watermelon 40 Sauerkraut 28
Strawberries 38 Red cabbage 27
Dogwood 41 Rhubarb 16
Cranberry 33 Radishes 16
Gooseberry 48 Radish 25
Lemon 30 Turnips 23
Raspberry 45 Lettuce 11
Mandarin 41 Beets 40
Peaches 45 Pumpkin 20
Drain 44 Dill 30
Currants 43 Hell 49
Cherry 53 Garlic 60
Blueberries 44 Spinach 16
Apples 45 Sorrel 27
how to lose weight
Pastry Kcal Dried fruits Kcal
Buns 301 Raisins 270
Bagels 330 Figs 290
Brown bread 206 Raisins 310
Wheat bread 266 Dried apricots 290
Rye bread 213 Dates 290
Bread from rye flour 375 Prunes 220
Sugar 295 Apples 210
Meat and poultry Kcal Dairy products Kcal
Lamb 316 Cheese 261
Ham 366 Yogurt 51
Beef stew 180 Fat yogurt 61
Beef 170 Yogurt (1,5%) 39
Brisket 475 Fat-free yogurt 31
Goose 301 Milk (3.2%) 62
Turkey 150 Cow milk, whole 68
Sausage var. 250 Ice cream sundae 220
Sausage p/to 380 Yogurt 59
Loin 430 Ryazhenka 85
Rabbit meat 115 Cream (10% fat) 120
Chicken cooked 131 Cream (20% fat) 300
Chicken fried 212 Sour cream (10%) 115
Beef liver 100 Sour cream (20%) 210
Kidney 66 Dutch cheese 357
Wieners 160 Cheese Lamber 377
Pork chops 265 Parmesan Cheese 330
Braised pork 350 Cheese Russian 371
Heart 87 Cheese sausage 267
Sausage 236 Curd cheese 380
Veal 90 Cottage cheese (18% fat) 225
Duck 405 Curd 81
Language 165 Cottage cheese with sour cream 261


Mushrooms Kcal Nuts Kcal
White mushrooms, dried 211 Seeds 580
Boiled mushrooms 26 Walnuts 652
Mushrooms in sour cream 230 Peanuts 470
Fried mushrooms 165 Pine nuts 620
Mushrooms 20 Almonds 600
Boletus 30 Pistachios 620
Aspen 30 Hazelnuts 670


Fish and seafood Kcal Butter sauces Kcal
Caviar 250 Tallow 930
Pollock ROE 130 Ketchup 80
Squid 95 Mayonnaise 625
Carp fried 145 Light mayonnaise 260
Shrimp 85 Margarine butter 745
Krabi 70 Margarine sandwich 670
Pollock 70 Margarine for baking 675
Seaweed 16 Corn oil 900
Perch 95 Olive oil 825
Eggs   Butter 750
Chicken egg-1 PC. 65 Soybean oil 900
Egg powder 540 Ghee 885


diet for weight loss
Cereals and legumes Kcal Ready-made salads Kcal
Green peas 280 Carrots in Korean 134
Flour 348 Seaweed 80
Rye flour 347 Salad with squid 240
Cocoa 375 Salad with crab sticks 217
Buckwheat 346 Salad Mimosa 183
Oatmeal 374 Salad 198
Barley 342 Vegetable salad (tomatoes. cucumbers, sweet pepper) 30,7
Millet 352 Vinaigrette 130
Barley 343 Vinaigrette with herring 179
Corn 369 Radishes with sour cream 103
Pasta 350 Caesar Salad 303
Figure 337 Greek Salad 188
Soy 395 Salad from sauerkraut 77
Beans 328 Herring under a fur coat 193
Lentils 310 Salad of young cabbage 120

Calorie consumption per day

Few people do not know this famous assertion that the number of calories must be less than their consumption. A person who leads a sedentary lifestyle, should follow a diet calorie which is 1200 cal per day, for the fan of an active life tempo, which is engaged in any sport, the menu should be compiled from the register 1800 cal a day.

How to calculate calories for weight loss? A middle-aged man that holds the position of Manager, spends up to 3000 calories a day. A woman of the same age, the same job spends 2400 kcal.

To perform physically challenging work, a man will expend about 3200 kcal, female — 2700.

How to calculate calories for the day? The basis of this diet is the calorie calculation. This is an effective way to reduce weight, while the obtained result is stable than other types of diets.

Consider how to count calories to lose weight. In order to calculate you must use the table of caloric content of products. Do not panic, if in different sources the numbers will vary — these are averages, so the difference of a few calories not significant. The best option is to use a table where there is a wide list of products, and even better, print yourself for clarity and placed in an easy to use, for example, in the kitchen.

Over time, a reading of the calories will become a habit, it will become easier to calculate the required portion. For example, the average cheese sandwich, pork burgers, pies and a brass portion of the garnish will be 370 calories. A small portion of oatmeal, drink coffee with cream and sugar, plus boiled chicken egg — 130 calories.

200 ml freshly squeezed vegetable or fruit juice, milk and spring vegetable slicing — 120 kcal. Tea with sugar or coffee — 70 kcal.

You should realize that weight-loss will not be instantaneous. The result is clearly visible for at least 5 days since you started counting calories.

To taboo are snacking before bedtime. Dinner should be no later than 18:00. For example, you can prepare vegetable salad, oatmeal with raisins and green tea with Jasmine. A few hours before bedtime can drink kefir or natural yoghurt (200 ml). If the feeling of hunger never leaves, you can drink a Cup of tea with mint and honey and eat ½ of an Apple. You can also use a small slice of cheese (20 g).

A full Breakfast is a very important aspect in the diet of calories for weight loss. It should be 1/3 of the daily requirement of calories. Appropriate option would be porridge, boiled eggs, lean kind of meat and a couple of salad vegetables.

In order to eat and this means that the volume of a single serving should be no poorer than before the diet should completely eliminate sugar, white bread, foods high in fat and oil. The best type of cooking any dish — fried or steamed.

Exclude from your menu a few high-calorie items, the amount of consumption of daily calories will decrease by 10-15%. Such products include: baked goods, fatty meats, smoked meats, fats and sugar. The meal is broken into 6 times a day, the volume portion is reduced. This method reduces the calories by another 5-7%.

You have to know! After drinking 200 ml of cool water, you can burn up to 50 calories. This method applies to diet by counting calories. Rule — 2 liters of water a day. Fluid helps the body rid itself of accumulated toxins.

How to count calories for weight loss

For correct counting calorie dishes, you should pay attention to the label of the product. It should be remembered that the caloric content dry and the finished product will be different. For example, the caloric value of 100 g of dry pasta is more than 300 kcal. When cooked, their weight increases, so 100 g of boiled pasta will have almost two times less calories.

Counting calories for weight loss — this means translating each meal in the numerical coefficients. This is not a debilitating starvation, and the correct calculation of individual weight loss programs.

table calorie

Calculate the number of calories per day for weight loss

Initially, start a notebook in which for one week you must record each meal, respectively, to calculate the caloric value of the dish. To calculate calorie dishes, it is necessary to sum the calories of each ingredient, taking into account its quantity.

Their calorie content can be calculated, knowing the mass of each product and the caloric value of 100 grams of this product.

The next step will be the reduction of the caloric content of each portion, it is necessary to begin the process of daily weighing. It is necessary to achieve results in 200 g of daily weight loss. When he reached the mark, need to stop and not to reduce calories — it will be the individual the necessary calories.

Continuing to eat the prescribed regime, while losing 200 grams per day of excess weight in a month hand weights will show the result of 6 kg less than before starting the diet by counting calories.