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CALORIES FUNDAMENTALS

Calories play an essential role in carrying out daily activities. Whether you are working at the office, engaged in a sports activity, or doing your routine workout, you need lots of calories that come in the form of food that you eat. If you are an athlete then you need to measure your daily calorie intake. Use the following calculator to find out the recommended calories for your body:

 

UNDERSTANDING CALORIC NEEDS

To maintain ideal body weight, performance, and stamina, it is essentially important to maintain an adequate level of calorie intake. Believe it or not but your body consumes several calories every day.

 

If you are trying to lose body fat, then a prolonged caloric deficit is required and if you are trying to lean your muscles, then an increased level of calories is required.

 

Take a look at the following tables that highlight the most common types of food and drink items along with their respective calorie counts to see how many calories are contained in their typical servings.

Calories in Common

Fruits

 

Food Size Calories
Apple 100g 1 small 50
Banana 100g 1 medium 90
Orange 100g 150
Kiwi 100g 1 cup 60

 

 

Calories in Common Proteins

(140g raw weighed)

 

Food Size Calories
Turkey Breast 140g 120
Salmon 140g 290
Tuna 140g 185
Any Lean Meat 140g 120

Calories in Common

Carbohydrates (cooked)

 

Food Size Calories
Brown or Basmati Rice 200g 160
Sweet Potato 200g 160
Quinoa 200g 160
Pasta 200g 160

 

Calories in Common

Alcoholic Drinks

 

Drink Size Calories
Bloody Mary 1 glass 200
Shot of Gin 35ml 75
Beer 1 pint 250
Mojito 1 glass 200

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