The best calorie chart for weight loss and methods for calculating them

 The best calorie chart for weight loss and methods for calculating them


Calories are defined as the energy that individuals gain from food and drink intake to keep them alive, as well as the essential axis for the performance of the body's organs and its vital functions.


On the other hand, the body depends on the sources of calories from "fats, proteins, carbohydrates". As for calculating calories, there are many equations that can be used to calculate the amount of energy needed for each individual separately.


We will share with you the best calorie table for weight loss and methods of calculating it.


Ways to count calories to lose weight

According to what Dr. Fayrouz said, there are many equations used to calculate calories that meet the needs of the body, but the Mifflin-

StJeor equation is the most reliable and accurate equation, as it depends on a group of elements "age, height, weight, gender", as follows:


Male BMR = “Weight in kilograms x 10” + “Height in centimeters x 6.25” - “Age in years x 5” + 5.


BMR = "Weight in kilograms x 10" + "Height in centimeters x 6.25" - "Age in years x 5" - 161.


Multiply the result of the aforementioned process for males or females by the coefficient of physical activity.


Therefore, it is preferable to use the method of calculating calories to lose weight with the specialist doctor, in order to determine the calories that the body needs and the appropriate foods in the proper healthy way.


Best calorie chart for weight loss

Wikipedia has selected the best calorie table for weight loss, and Dr. Fayrouz supported it, stressing the need to choose foods with various

 calories with the specialist doctor, in order to choose a healthy diet, in proportion to the nature of the body and its health condition to lose weight properly.


The calorie chart for some healthy foods is:


fruits:


One medium apple = 80 calories.

Half a cup of grapes = 55 calories.

Half of a medium avocado = 165 calories.

One medium banana = 100 calories.

One fig = 40 calories.

Half of a medium mango = 70 calories.

Vegetables:


Half a cup of carrots = 33 calories.

Half a cup of cauliflower = 15 calories.

Half a cup of cucumber = 10 calories.

Cabbage cup = 20 calories.

A cup of lettuce = 8 calories.

200 grams of baked potatoes without the skin = 170 calories.

One medium tomato = 25 calories.

10 black/green olives = 55/95 calories.

1 cup zucchini = 30 calories.

Meat and fish:


50 grams of beef = 145 calories.

50 grams of chicken = 120 calories.

A can of tuna in oil = 170 calories.

100 grams of salmon = 200 calories.

100 grams of grilled fish = 160 calories.

Dairy and cheese:


A cup of whole milk = 150 calories.

A cup of low-fat milk = 102 calories.

1 egg = 85 calories.

100 grams of cottage cheese = 100 calories.

30 grams of cheddar cheese = 115 calories.

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