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Know Your Calories For Weight Loss

Drs. Indrajeet Tyagi and Iranna Hirapur

Know Your Calories For Weight Loss
by Drs. Indrajeet Tyagi and Iranna Hirapur

To lose weight, you need to eat fewer calories than you do burn. In theory, this sounds simple. However, calorie counting is tedious job. There are many approaches for calculating calories to lose weight. One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, you can use the nutrition labels on all packaged foods and beverages provide calories per serving information.

What are Calories?

Calories are a measure of energy that we get it from foods and beverages. We use the calories to do our essential functions such as breathing and thinking, as well as day-to-day activities such as walking, talking and eating. Any excess/unused calories from our constant eating will be stored as fat in our body and will cause weight gain over time.

Is there an easy way to count calories to lose weight?

Here is a very simple and detailed guide about counting calories, and explaining everything you need to know.

Firstly, water, minerals, Fiber and vitamins do not have any calories.

Secondly, only three items have calories

   Carbohydrates - Chapati, roti, rice, vegetables and fruits

4 calories per gram

Proteins – all kinds of beans and dals

 4 calories per gram

Fata – oil, butter, ghee

9 calories per gran


Let us classify our item from zero to 1000 calories in a rudimentary way which easy to remember and calculate calories.

Zero to 1 Calorie items


20 Calorie items are called vegetable (cooked without oil, tori, okra, onion, eggplants etc.) and salad (vegetables eaten raw) category

100 gram tomato has 90 percent water and 5 gram carbohydrate having (5*4) 20 calories and rest of the 5 grams are fibers

100 gram cucumber has 90 percent water and 4 gram carbohydrate having (4*4) 16 calories and rest of the 5 grams are fibers


50 Calorie items are all kinds of fruits except banana and mangoes

100 gram apple, pear, guava, grapes etc.

100 calorie items

All kinds of items made with gains or flour

--One 35-gram Chapati or roti or one big/two small slices of bread has 10-gram water and 25-gram carbohydrate (24*4). That means it has 100 calories.

--4 Marie biscuits have 100 calories

--25gram raw rice (before cooking) has 100 calories

--25 gram thick dal has 100 calories

--100 grams Boiled Potato has 103 calories 

--one banana has 105 calories

--one mango has 201 calories

500 Calories items

All fried foods are high in fat, calories, and often have more salt or sugar.

--100 gram Jamun has 323 calories

--100 gram Bhujia/any fried snack item has 592 calories

--100 gram Masala Cashews/peanuts has 557 calories

1000 Calorie items

·       All Oils - Olive oil, Vegetable Oil, Canola Oil, Coconut Oil, Sunflower Oil, Avocado oil, Peanut Oil, Sesame Oil, Mustard oil.

--Any oil of 100 grams has 900 calories

Now you know how easy it is to count your calories to lose weight. When you start eating only 20 and 50 calories foods, you will never gain weight but in fact, you force your body to use up your stored fat for the function of your body. That way, you start losing weight.

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