How To Learn To Count Calories?

Calories are what reflects the energy value of a dish. In other words, this is what we actually eat for.

Calories are what reflects the energy value of a dish. In other words, this is what we actually eat for. For the normal functioning of the body, a strictly defined individual number of calories is needed. Girls are very fond of cutting this amount for the sake of losing weight, and men carefully consider so as not to gain a tummy. And how to count calories correctly so as not to harm the body?

 

Where to look for calorie information

Each product contains a strictly defined number of calories. On packaged store-bought products, you can find this information yourself: the manufacturer must indicate the calorie content on the package. This is noted by the abbreviation "Kcal" and is usually indicated per 100 g of the product. That is, if there is 300 g in a can of corn, 60 kcal / 100 g is written on the package, then in the whole can (we count) - that's right, 180 calories.

However, this information is not available on all products - for example, in bakeries, bread is usually in ordinary bags. Then such a question should be asked to the seller: they usually know. Also, calories can be written on the price tags in such shops.

And what about vegetables and fruits? Everything is simple here: there are a huge number of tables where almost all possible vegetables and fruits and their calorie content are indicated. A fruit from any company will have the same calorie content, because it is not milk or bread, where you can add different ingredients and the calorie content will depend on this.

 

How many calories are required?

The number of calories expended for each individual is purely individual, and here one cannot rely on some general figures and “here Masha eats 1500 calories a day and is getting fat, so I need less Masha.” Everyone's body burns a different amount of calories.

How many calories you need depends on many factors: gender, physical activity, age, constitution, weight, height, body characteristics, work, and many, many more factors. We can only give very approximate figures recommended by scientists: this is about 2400 kcal per day for the stronger sex and about 2000 kcal per day for women. Children and teenagers require a completely different amount.

Along with quantity, don't forget about quality: 2400 calories from fast food and 2400 calories from vegetables, fruits, meats and grains are not the same thing. Do not forget about trace elements and vitamins!

How many calories and what do we spend

 

Calories are always consumed, every second, even for breathing, the body expends calories. However, for more active loads, you need more calories, for mental stress - a little less, during the period of rest and inactivity, the body spends very few calories. There are whole tables about this, but we will provide you with a small list.

Walking - 120 kcal / hour Biking - 780 kcal / hour Cleaning the apartment - 250 kcal / hour Swimming - 500 kcal / hour Dancing - 450 kcal / hour Running - 450-600 kcal / hour depending on speed Cooking - about 80 kcal / hour Ironing - 70 kcal / hour Sleep - 50 kcal / hour Quiet rest - about 70-80 kcal / hour

Dishes and foods with calories

 

As we have already said, it is not difficult to find the calorie content of products on the label, on the Internet, or simply ask the seller. However, here we decided to help you and offer a short list of the most popular dishes and foods with calories.

Beef - 160 kcal / 100 g Boiled chicken - 130 kcal / 100 g Fried chicken - 210 kcal / 100 g Pork chop - 265 kcal / 100 g Braised pork - 350 kcal / 100 g Duck - 400 kcal / 100 g Fried carp - 150 kcal/100 g Canned fish – 120 kcal/100 g Canned fish in oil – 320 kcal/100 g

 

Perch - 95 kcal / 100 g Fatty kefir - 60 kcal / 100 g Cow's milk - 65 kcal / 100 g Sour cream 20% percent. - 210 kcal / 100 g Rice - 330 kcal / 100 g Boiled egg - 60 kcal / 1 piece Buckwheat - 345 kcal / 100 g Oatmeal - 370 kcal / 100 g Borscht - 63 kcal / 100 g Solyanka - 70 kcal / 100 g Shchi - 30 kcal / 100 g Wheat bread - 260 kcal / 100 g Salad "Herring under a fur coat" - 180 kcal / 100 g

Remember - cutting calories does not mean losing weight, but eating a bunch of fast food and assuming that the daily ration is replenished is not good. Only a balanced diet will help you to be strong and healthy!