How many calories should i eat Daily?

You can find ‘calorie calculators’ which you can use to make calorie calculations on the internet and learn need to take calories every day.

For example, if you are a person who does not do sports, you should get a maximum 1,350 calories per day if you want to fall to 78 kg in 2 months while you are 86 kg in November. To pre-calculate the calorie, you will take note of the calories of your foods and collect them. If you are an active person and you are really spending time with sport, you should definitely get 1.900 calories every day.

In other words, if you do sports, you can take 200-250 calories more on your daily diet. Before you can get these calories,you have to do the exercises that we hope you’ll start doing! The most helpful sport to lose weight should be in short periods of time and in different paces. For example, if an inactive person runs 7-8 minutes break with 30seconds -1 minute slow-medium run during the walking, then continues a normal walk, this will give you more calories than walking the same tempo throughout the workout.

A woman has to get at least 1,200 calories to live healthy or move every day, and for men it is at 1,600 level.

THE QUALITY RATES OF YOUR CONSUMED NUTRIMENT

Vegetables (calories / 100 g)

Peas: 84

Pepper: 22

Tomatoes: 22

Artichoke: 53

Dry Onion: 38

Cucumber: 15

Potatoes (boiled): 76

Potatoes (fried): 280

Potato Chips: 568

Beans: 32

Carrot: 42

Spinach: 26

Cauliflower: 27

Celery: 40

Cabbage: 24

Mushroom: 28

Lettuce: 14

Parsley: 44

Beet: 43

Leek: 52

Eggplant: 25

Radish: 19

Fresh corn: 96

DELICATESSEN (CALORIES / 100G)

Eggs (Boiled): 158

Egg (White): 25

Egg (yolk): 185

Salami: 450

Sausage: 322

Cream: 240

Bologna sausage: 452

Pastrami: 250

Olive (Black): 207

Olive (Green): 144

MEAT PRODUCTS (CALORİES / 100G)

Chicken: 215

Lamb Chops: 263

Duck: 404

turkey: 160

Veal: 223

Steak: 156

lamb (low fat): 247

lamb (Fat): 310

Beef (low Fat): 225

Beef (fat): 301

SWEET FOODS (CALORIES / 100 GR)

Honey: 315

Chocolate: 528

Ice cream: 193

Grape Molasses: 293

Cocoa: 289

Sugar: 385

OILS (CALORIES / 100G)

Tallow: 758

Margarine: 720

Butter: 717

Liquid Fat: 884

DRIED FRUITS (CALORIES / 100G)

Rice: 363

Lentils: 340

Beans: 340

Chickpeas: 360

BAKERY PRODUCTS (CALORIES / 100G)

Pasta: 369

Puff pastry: 360

White Flour: 368

Cornstarch: 368

Apple Cake: 276

Bran: 213

Flour: 152

White Bread: 68

Rye Bread: 60

Chocolate Cake: 300

Biscuits: 418

FRUITS (CALORIES / 100G)

Tangerine: 46

Eggplant: 25

Grape: 67

Pear: 61

Pineapple: 52

Apple: 58

Apricot: 51

Banana: 85

Cherry: 70

Sour Cherry: 58

Peach: 38

Plum: 75

Orange: 79

Lemon: 27

Fig: 80

Strawberry: 37

Watermelon: 26

Avocado: 147

Melon: 33

Kiwi: 40

Dairy Products (calories / 100g)

Ayran: 37

White Cheese: 235

String Cheese: 290

Cow milk: 61

Sheep’s Milk: 108

Kashar cheese: 404

curd Peyniri: 85

Cream Cheese: 349

Bryndza: 257

Yogurt: 62

Beverages (calories / 100g)

Cocoa (Milk + Sugar): 91

Coffee (black): 0

Cola: 39

Sugar Free Tea: 0

Ice Tea: 30

Orange juice: 45

Apple juice: 47

SOUP (1 BOWL ~ 150 GR / ML)

Pea flour: 170

Bouillon: 30

broth: 35

Ready creams: 220

Vegetable soup: 85

Onion soup: 103

Chicken broth: 82

DESSERTS (1 porsion~ 150 GR)

Apple Compote: 193

Plum Compote: 178

Semolina Helva: 528

Apricot Compote: 115

Cream Caramel: 265

Rice pudding: 347

Cheese dessert: 110

Pudding chocolate: 163

Pudding with vanilla: 150

Shredded wheat in syrup: 430

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