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Counting Calories
The energy we burn in a day
| Indian
Male |
| Age |
20-39 |
| Body weight |
55 Kg |
| Hours of work |
8 |
| Hours of sleep |
8 |
| Hours of sitting, moving at home |
4-6 |
| Active work/recreation at home |
2 |
| The energy requirement |
2,800 k cal/day |
| Indian
Female |
| Age |
20-39 |
| Body weight |
45 Kg |
General Household work
(or other moderately active work) |
8 |
| Hours of sleep |
8 |
| Sitting, moving around, light activity |
4-6 |
| Active work/recreation at home |
2 |
| The energy requirement |
2,200 k cal/day |
Recommended Dietary intake of Nutrients
We may eat plenty of food, but still starve the body of essential nutrients. The following table offers a glimpse of the essential quantities of each nutrient required daily for adults.
| Protein |
Male |
Female |
| Thiamine |
mg |
0.5/1000 kcal |
0.5/1000 kcal |
| Riboflavin |
mg |
0.6/1000 kcal |
0. 6/1000 kcal |
| Niacin |
mg |
6.6/1000 kcal |
6.6/1000 kcal |
| Nicotinic acid |
mg |
19 |
15 |
| Vit B6 |
mg |
2.0 |
2.0 |
| Ascorbic acid |
mg |
40 |
40 |
| Folic acid |
ug |
100 |
100 |
| Vit B12 |
ug |
1 |
1 |
| Vit D |
ug |
5 |
5 |
| Vit E |
IU |
10 |
8 |
Calorie Consumption per hour
We burn energy when we eat sleep or watch TV. Did you know that teaching is as strenuous as driving? This table tells you just how much energy you spend with each hour of routine activity.
| Driving |
204 |
| Teaching |
204 |
| Writing (sitting) |
102 |
| Badminton (singles) |
312 |
| Badminton (doubles) |
270 |
| Hill climbing |
534 |
| Running (11 km/hr) |
624 |
| Swimming (medium) |
480 |
| Walking (8 km/hr) |
498 |
| Yoga |
204 |
| Cooking |
165 |
| Eating |
84 |
| Sitting quietly |
72 |
| Sitting & talking |
90 |
| Sleeping |
60 |
| Waiting in a queue |
90 |
| Watching TV |
78
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Calories of common cooked foods
| Food |
Stuff Weight (g) |
Amount |
kcal |
| Bread |
100 |
2 slices
|
60 |
| Chapati flour |
40 g |
1 |
100 |
| Puri flour |
15 g |
1 |
100 |
| Plain rice |
50 g |
1cupful
|
150 |
| Sambar |
- |
½ cup |
105 |
| Buttermilk |
- |
1 glass
|
25 |
| Curd |
100 g |
½ cup |
- |
| Chicken roast |
50 g |
2 small pieces |
100 |
| Egg boiled |
35-40 g
|
1 |
55 |
| Fish fried |
70 g |
2 small pieces |
100 |
| Samosa |
100 g |
1 piece
|
400 |
| Idli |
100g |
3 big |
130 |
| Dosa (plain) |
100 g |
3 medium
|
360 |
| Uthappam
|
100 g |
2 big |
330 |
| Adai |
100 g |
2 medium
|
550 |
| Cheese pizza |
100 g |
5 '' dia
|
270 |
| Murruku
|
100 g |
7 - 8 medium |
529
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Nutritive value of some common food stuffs
The following gives table gives the energy and nutritive content of some common foods (per 100 grams) that are consumed in India. Notice that soyabeans has the unbeatable combination of high protein, low fat and high energy. The dhals are also very nutritive. Shrimp is a good source of protein. Cheese and nuts contain high protein but be warned they also have a lot of fat.
| Food |
Protein |
Fat |
Carbo-
hydrate |
Energy |
| Ragi |
7.3 |
1 |
72.0 |
328 |
| Rice (parboiled) |
6.4 |
0.4 |
79.0 |
346 |
| Rice raw |
6.8 |
0.5 |
78.2 |
345 |
| Wheat flour |
12.1 |
1.7 |
69.4 |
341 |
| Bengal gram dhal |
20.8 |
5.6 |
59.8 |
372 |
| Black gram dhal |
24.0 |
1.4 |
59.6 |
347 |
| Green gram dhal |
24.4 |
1.4 |
59.9 |
348 |
| Peas |
19.7 |
1.1 |
56.5 |
315 |
| Soyabean |
43.2 |
19.5 |
20.9 |
432 |
| Amaranthus |
3.0 |
0.3 |
7.0 |
43 |
| Cabbage |
1.8 |
0.1 |
4.6 |
27 |
| Drumstick leaves |
6.7 |
1.7 |
12.0 |
92 |
| Methi leaves |
4.4 |
0.9 |
6.0 |
49 |
| Carrot |
0.9 |
0.2 |
10.6 |
48 |
| Onion |
1.8 |
0.1 |
12.6 |
59 |
| Potato |
1.6 |
0.1 |
22.6 |
97 |
| Sweet potato |
1.2 |
0.3 |
28.2 |
120 |
| Brinjal |
1.4 |
0.3 |
4.0 |
24 |
| Cauliflower |
2.6 |
0.4 |
4.0 |
30 |
| Cucumber |
0.4 |
0.1 |
2.5 |
13 |
| Ladies finder |
1.9 |
0.2 |
6.4 |
35 |
| Amla |
0.5 |
0.1 |
13.7 |
58 |
| Apple |
0.2 |
0.5 |
13.4 |
59 |
| Banana |
1.2 |
0.3 |
27.2 |
116 |
| Dates |
2.5 |
0.4 |
75.8 |
317 |
| Guava |
0.9 |
0.3 |
11.2 |
51 |
| Mango ripe |
0.6 |
0.4 |
16.9 |
74 |
| Papaya - ripe |
0.6 |
0.1 |
7.2 |
32 |
| Tomato ripe |
0.9 |
0.2 |
3.6 |
20 |
| Water melon |
0.2 |
0.2 |
3.3 |
16 |
| Groundnut |
25.3 |
40.1 |
26.1 |
567 |
| Cashewnut |
21.2 |
46.9 |
22.3 |
596 |
| Almond |
20.8 |
58.9 |
10.5 |
655 |
| Milk - buffalo |
4.3 |
8.8 |
5.0 |
117 |
| Milk - cow |
3.2 |
4.1 |
4.4 |
67 |
| Cheese |
24.1 |
25.1 |
6.3 |
348 |
| Crab (muscle) |
8.9 |
1.1 |
3.3 |
59 |
| Hilsa |
21.8 |
19.4 |
2.9 |
273 |
| Prawn |
19.1 |
1.0 |
0.8 |
89 |
| Sardine |
21.0 |
1.9 |
- |
101 |
| Shrimp |
68.1 |
8.5 |
- |
349 |
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