How many Calories Should be Taken on Average
In a day, there are 3 meals and 2 Snacks taken by almost everyone.
An Average woman needs about 2000 calories per day.
An average man needs 2500 calories per day.
These calories are consumed in the form of 3 meals (Breakfast, Lunch & Dinner) & 2 Snacks (mid Morning and Afternoon)
This may vary from person to person on numerous factors like age, weight, height, metabolic health & body activity levels etc.
Calorie Chart for Various Foods:
Calorie chart
Food Categories | Measure | Calories |
FRUITS | ||
Apple | 1 Small | 50-60 |
Banana | ½ Medium | 50-60 |
Grapes | 15 Small | 50-60 |
Mango | ½ Small | 50-60 |
Orange | 1 Medium | 50-60 |
Mausami | 1 Medium | 50-60 |
MILK PRODUCTS | ||
Whole Milk | 250 ml (1 Cup) | 150 |
Butter | 1 tbsp | 45 |
Ghee | 1 tbsp | 45 |
Paneer | 60 gm | 150 |
CEREALS | ||
Cereals (Cooked) | ½ Cup | 80 |
Rice (Cooked) | 25 gm | 80 |
Chapatti | 1 Medium | 80 |
VEGETABLES (STARCHY) | ||
Potato | 1 Medium | 80 |
Dal | 1 Bowl (Large) | 80 |
Mixed Vegetables | 150 gm | 80 |
MEAT/PROTEIN | ||
Fish | 50 gm | 55 |
Mutton | 1 oz | 75 |
Egg | 1 Item | 75 |
FRIED/JUNK FOOD | ||
Cake Plain | 50 gm | 135 |
Cake(Chocolate) | 50 gm | 225 |
Pakoras | 50 gm | 175 |
Puri | 1 Large | 85 |
Samosa | 1 Piece | 140 |
Vada | 1 Small | 70 |
Dosa(Plain) | 1 Medium | 135 |
Dosa(Masala) | 1 Medium | 250 |
Biscuit | 15 gm | 70 |
MAIN DISHES | ||
Biryani (Veg) | 1 Cup | 200 |
Biryani (Mutton) | 1 Cup | 225 |
Curry (Veg) | 100 gm | 130 |
Curry (Chicken) | 100 gm | 225 |
Pulav (Veg) | 100 gm | 130 |
Fried fish | 85 gm | 140 |
Soup | 1 Cup | 75 |
Salad | 1 Cup | 100 |
Bread Slice | 1 | 45 |
SWEET DISHES | ||
Halwa (Carrot) | 45 gm | 165 |
Kheer | 20 gm | 100 |
Jalebi | 100 gm | 180 |
Rasgulla | 50 gm | 140 |
BEVERAGES | ||
Wine | 3.5 fl.oz | 85 |
Soft Drink | 200 ml | 90 |
Beer | 125 fl.oz | 150 |
Soda | 1 Bottle | 10 |
Alcohol neat | 1 Small | 75 |
Milk wth sugar | 1 Cup | 75 |
Milk without Sugar | 1 Cup | 120 |
Fruit Juice | 1 Cup | 120 |
Tea/ Black/ Without Sugar | 1 Cup | 10 |
Coffee/ Black/ Without Sugar | 1 Cup | 10 |
Tea with milk & Sugar | 1 Cup | 45 |
Coffee with Milk & Sugar | 1 Cup | 45 |
You can keep a check on your calorie intake per week by viewing this calorie chart. It will not only help you to regulate but also to maintain a healthy diet.
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