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CALORIE CHARTS
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Calorie estimation for some common food items
    
Vegetables (per 100 grams)
Calories
Cabbage
45
Carrot
48
Cauliflower
30
Corn (baked)
84
Cucumber
12
Eggplant (Fresh)
24
Eggplant (Cooked)
69
Fenugreek (methi)
49
French Beans
26
Lettuce
21
Onion
50
Peas
93
Potato
97
Potato (fried- 1 cup)
450
Potato (baked- 1 cup)
100
Potato (mashed- 1 cup)
245
Potato (boiled- 1 cup)
83
Pumpkin (cooked)
33
Spinach
26
Tomato (fresh)
21
Tomato (stuffed and baked)
58
Tomato (baked)
39
    
Fruits (per 100 grams)
Calories
Apple
56 
Banana
153 
Black Grapes
45 
Chickoo
94 
Cherries
70 
Dates
281 
Guava
66 
Litchies
61 
Mango
70 
Melon
74
Orange
53 
Papaya
32 
Peach
50
Pears
51
Pineapple
46
Plums
56
Pomegranate
77
Watermelon
16
    
Cereals (per 100 grams)
Calories
Bajra
360 
Maize flour
355 
Rice
325 
Wheat flour
341 
    
Breads (per slice)
Calories
Chapati (wheat bread) (medium)
119 
White bread
60 
Paratha (not stuffed)
280 
    
Desserts (per 100 grams)
Calories
Biscuits
399
Boondi ladoo
150
Cake (with icing)
302
Cake (without icing)
218
Cookies (butter cookies)
482
Custard
205
Fruit pie
236
Fruit salad
80
Gujia
501
Gulab Jamun
387
Halwa (atta)
263
Halwa (rawa)
181
Halwa (sohan halwa)
399
Jalebi
494
Jelly
65
Kheer (rice)
141
Kheer (rice-carrot)
226
Maalpua
325
Sandesh
57
    
Milk and Milk Products (per cup)
Calories
Buffalo milk
115 
Butter (100gms.)
750 
Buttermilk
19 
Cheese
315 
Cow milk
100 
Cream (100gms)
210 
Ghee (100gms)
910 
Skimmed milk
45 
    
Miscellaneous
Calories
Coconut water (100 ml)
25
Coffee
40 
Honey (1 tbsp)
90 
Orange juice (100 ml)
47 
Sugar (1 tbsp)
48 
Tea
30 
Tomato juice (100ml)
22 

CALORIE EXPENDITURE CHART PER HOUR FOR WALKING


WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK
DAYS PER WEEK
SPEED 
100 LB

(45 KG)

125 LB

(56 KG)

150 LB

(68 KG)

175 LB

(79 KG)

200 LB

(90 KG)

ONE
2 MPH

3 MPH

4 MPH

480

360

240

420

312

216

360

264

180

300

228

156

240

180

120

TWO
2 MPH

3 MPH

4 MPH

240

180

120

210

156

108

180

132

90

150

114

78

120

90

60

THREE
2 MPH

3 MPH

4 MPH

160

120

80

140

104

72

120

88

60

100

76

52

80

60

40

FOUR
2 MPH

3 MPH

4 MPH

120

90

60

106

78

54

90

66

46

76

58

38

60

46

30

FIVE
2 MPH

3 MPH

4 MPH

96

74

48

84

62

42

72

54

36

60

46

30

48

36

24

SIX
2 MPH

3 MPH

4 MPH

80

60

40

70

52

36

60

44

30

50

38

26

40

30

20

SEVEN
2 MPH

3 MPH

4 MPH

68

54

34

58

44

28

48

36

24

40

30

20

34

26

18

The above chart is an approximate guide to the length of time it would take you to expend 1,000 calories, whilst walking.

As an example, a 45-kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories.

In order to increase your calorie expenditure each week, aim to walk either for a longer period, or wear a lightly weighted backpack to increase the workout. Look in Bodywork's, for other exercises.

Use the calorie expenditure chart, to workout how long it will take you to permanently lose those excess calories. Remember walking is the slowest calorie burner on the chart, and that each lb. of body fat is equal to 4,100 calories. You can not lose 10 lb. in fat in a week, however you can in fluid and muscle protein. Avoid dieting like this, just "EXERCISE".

Remember the higher percentage of lean muscle tissue you have, the easier it is for you to lose weight, in the form of body fat.


CALORIE EXPENDITURE CHART PER HOUR
FOR VAROIUS ACTIVITIES


BODY WT. KG 44

97

50

110

56

123

62

137

68

159

74

163

80

176

86

190

92

203

98

216

104

229

110

242

116

255

122

269

ACTIVITY/ LB.
Badminton 265 300 325 360 395 430 465 500 535 570 600 635 665 700
Baseball 210 225 240 255 270 285 290 305 320 335 350 365 380 395
Badminton 265 300 325 360 395 430 465 500 535 570 600 635 665 700
Baseball 210 225 240 255 270 285 290 305 320 335 350 365 380 395
Basketball

Competitive

365

390

415

445

460

500

510

550

565

600

610

655

660

710

710

760

760

810

805

865

855

910

905

960

950

1010

995

1065

Boxing 400 455 510 565 620 675 730 785 840 895 950 1005 1055 1110
Circuit Training 350 380 410 440 470 500 530 560 590 620 650 680 710 740
Cycle @ 12 mph

Racing

360

450

390

510

425

570

460

630

495

690

530

750

565

810

600

870

635

930

670

990

705

1050

740

1110

775

1170

810

1230

Dancing 270 295 320 345 370 395 420 445 470 495 520 545 570 595
Remember that these are only guidelines, your lean muscle percentage, skill and fitness level will alter your expenditure.
Field Hockey 360 405 450 500 545 590 635 680 725 770 815 860 905 950
Football 355 400 445 490 535 580 625 670 715 760 805 850 895 940
Golf 230 260 290 320 350 380 410 440 470 500 530 560 590 620
Horse Riding 240 275 310 345 370 405 440 475 510 545 580 615 650 685
Rowing Crew 600 660 720 780 830 890 940 1000 1060 1120 1180 1235 1295 1345
Running 6.5 mph

@ 10 mph

425

620

480

690

535

765

590

835

650

900

705

965

760

1035

820

1100

875

1170

930

1235

985

1300

1045

1365

1100

1430

1160

1495

Skating (inline) 250 285 320 355 380 410 445 480 515 550 590 625 660 700
Skiing (piste) 295 335 375 415 455 495 535 575 615 655 695 735 775 815
Squash 515 580 645 710 785 850 915 980 1045 1110 1175 1240 1305 1370
Swimming Slow

Fast laps

230

400

260

445

290

490

320

535

350

580

380

625

410

670

440

705

470

750

500

795

530

840

560

885

590

930

620

975

Tennis social 300 340 375 415 455 490 530 570 605 645 680 720 760 795
Weight Training 350 395 440 485 530 575 620 665 710 755 800 845 890 935
Walking 5 kph. 200 220 240 260 280 300 320 340 360 380 400 420 440 460

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Weight Loss By The Numbers
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WeightLoss eBook:
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Christian Weight Loss
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