Calorie Sheet of Common Food Items

Few Tips

1. Your maximum calorie intake should not exceed your current weight (in kgs)x24
2. If you are to lose weight, do an hour’s walking daily and reduce your calorie intake to between 1000-1500 calories a day.
3. Do not reduce your calorie intake by more than 500 calories a day from your maximum intake, e.g.: Weight: 80 kg, Maximum Calorie Intake: 80 X 24 = 1920, Prescribed Reduction = 1920-500 = 1420 calories.
4. Daily intake should never go below 1000 calories 

Item	Quantity	Calorific Value (apx.)
Breakfast
Egg boiled	1	80
Egg Poached	1	80
Egg Fried	1	110
Egg Omelet	1	120
Bread slice	1	45
Bread slice with butter	1	90
Chapati	1	60
Puri	1	75
Paratha	1	150
Subji	1 cup	150
Idli	1	100
Dosa Plain	1	120
Dosa Masala	1	250
Sambhar	1 cup	150
Lunch/Dinner
Cooked Rice/Plain	1 cup	120
Cooked Rice/Fried	1 cup	150
Chapati	1	60
Puri	1	75
Paratha	1	150
Nan	1	150
Dal	1 cup	150
Sambhar	1 cup	150
Curd	1 cup	100
Curry/Vegetable	1 cup	150
Curry/Meat	1 cup	175
Salad	1 cup	100
Papad	1	45
Cutlet	1	75
Pickle	1 tsp	30
Soup/Clear	1 cup	75
Soup/Heavy	1 cup	75
Fruit	1 helping	150
		75
Beverages
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
Milk without sugar	1 cup	60
Milk with sugar	1 cup	75
Milk with sugar, Horlicks	1 cup	120
Fruit Juice, concentrated	1 cup	120
Soft Drinks	1 bottle	90
Beer	1 bottle	200
Soda	1 bottle	10
Alcohol neat	1 peg, small	75
Miscellaneous & North Indian
Porridge	1 cup	150
Jam	1 tsp	30
Butter	1 tsp	50
Ghee	1 tsp	50
Sugar	1 tsp	30
Biscuit	1	30
Fried Nuts	1 cup	300
Puddings	1 cup	200
Ice-cream	1 cup	200
Milk-Shake	1 glass	200
Wafers	1 pkt	120
Samosa	1	100
Bhel Puri/Pani Puri	1 helping	150
Kebab	1 plate	150
Indian sweets/mithai	1 pc	150
International food
Bread Slices with Butter & Jam/Cheese, etc.	1	120
Breakfast cereal with milk sweetened	1 cup	130
Porridge & Milk	1 cup	120
Porridge & Milk sweetened	1 cup	150
Sausage, bacon,ham etc. fried	1 helping	120
Potato mash	1 cup	100
Potato fried	1 cup	200
Sandwich large	1	250
Hamburger	1 pc	250
Steak & Salad	1 plate	300
Spaghetti & meat, sauce etc.	1 plate	450
Baked dish	1 helping	400
Fried Chicken	1 helping	200
Chinese noodles	1 plate	450
Chinese Fried Rice	1 plate	450
Pizza	1 plate	400

Activity

Calorie used per hour approx

Walking 250 

Free Hand Exercises/Yogasanas 300 

Gardening 300 

House Work 300 

Manual Labour 350 

Cycling 450

Tennis 450 Badminton 450 Squash 450 Swimming 550 Running 550

The NICE team would like to suggest www.desidieter.com, for some nice facts and figures about our daily diet.