Caloric Intake

Daily Calorie Requirement Chart

Please note that generally, men require more calories per day than women. Younger people need to consume more calories each day than older people. Pregnant or lactating women need a higher calorie intake.

This chart is a guide for both males and females of various ages and body weights. We have included an additional chart which displays the calories needed when partaking in certain activities.

If you want to know how many calories each day you need to consume to lose weight, you should keep your daily calorie intake under the required allowance for your age and weight. Most people will lose weight when consuming around 1500 calories per day

 

Daily Calorie Requirement Women

Weight Age 18 to 35 Age 36 to 55 Age over 55
45 kg – 100 lbs 1760 cals 1570 cals 1430 cals
50 kg – 110 lbs 1860 1660 1500
55 kg – 121 lbs 1950 1760 1550
60 kg – 132 lbs 2050 1860 1600
65 kg – 143 lbs 2150 1960 1630
70 kg – 154 lbs 2250 2050 1660
75 kg – 165 lbs
(and above)
2400 2150 1720

Daily Calorie Requirement Men

Weight Age 18 to 35 Age 36 to 55 Age over 55
60 kg – 132 lbs 2480 2300 1900
65 kg – 143 lbs 2620 2400 2000
70 kg – 154 lbs 2760 2480 2100
75 kg – 165 lbs 2900 2560 2200
80 kg – 176 lbs 3050 2670 2300
85 kg – 187 lbs 3200 2760 2400
90 kg – 198 lbs
(and above)
3500 3000 2600

Calorie Adjustments for specific activities:

Add or subtract the specified calories from – to your required daily calorie intake. Note that if you are classed as inactive, you need to subtract calories from your daily allowance to maintain weight. The more active you are the more calories the body needs for energy.

For example if you are a 35 year old women who sits at a computer each day and weighs over 90 kilos – 200 lbs, you would need 2400 calories less 960 to simply maintain your weight. A total of 1440 calories per day.

An example for a male who is over 55 and plays golf twice a week. He can consume 2400 calories daily to maintain his weight and on his golf days have a treat equal to 380 calories and not put on weight.

Body Weight Inactive
Office Worker
Bed Ridden
Computer Geek
Moderate Activity
Tradesman
Golf
Gardening
Strenuous Activity
Physical Labor
High Energy Sports
50 kg – 110 lbs Minus 480 + 240 + 480
60 kg – 132 lbs Minus 570 + 290 + 570
70 kg – 154 lbs Minus 670 + 340 + 670
80 kg – 176 lbs Minus 760 + 380 + 760
90 kg – 198 lbs
(and above)
Minus 960 + 430 + 860

As you can see from the tables above, how many calories you can consume per day does differ for both men and women. Age and exercise is an important factor.

Bookmark this Daily Calorie Requirements web page, as it is important to learn just how many calories are required per day to maintain a healthy body weight.

Calories Burned While Exercising

Participating in your favorite activity or sport burns calories. Just walking burns calories, yet losing weight for some becomes a hard slog because they don’t understand what benefit just a bit of exercise will do. Use the calories burned activity chart below to calculate how many calories are burned when exercising in various sports.

When you are exercising, the number of calories you burn depends upon your weight, the activity your are doing and the intensity level you are exercising at. Active people become slim and stay slim, because they know that burning calories allows them to eat a balanced normal diet, while enjoying physical activity.

A person with a higher fitness level will probably exercise at a faster rate and therefore burn more calories than someone who does not work as hard. For example a person will burn more calories walking at 5 miles an hour that a person who walks at 4 miles an hour. So increasing your pace will burn more calories.

Whatever exercise activity you choose, you should aim to do it for at least 30 minutes and it should leave you slightly breathless at completion. Above all you should enjoy the exercise so that you will keep repeating it every day.

Our calories burned while exercising activity chart below is a guide only. The exact amount of how many calories are burned depends on how much you weigh and how fast or hard you exercise. The key is to apply these figures and be consistent in your exercise program.

Activity & Calories Burnt 120 lbs 140 lbs 160 lbs 180 lbs
Aerobics (per minute) 7.4 8.6 9.8 11.1
Basketball (30 minutes) 225 264 300 339
Cycling (10 mph 30 minutes) 165 192 219 246
Golf (pull clubs 30 minutes) 138 162 186 210
Hiking (30 minutes) 135 156 180 201
Jogging (30 minutes) 279 324 372 417
Skating (ice and roller 30 minutes) 177 207 237 264
Skiing
(snow and water 30 minutes)
171 198 228 255
Swimming
(moderate pace 30 minutes)
239 270 309 348
Tennis (30 minutes) 180 207 237 267
Walking (30 minutes) 195 228 261 291
Weight Training (30 minutes) 198 228 261 294

An example of what can be achieved is a man weighing around 187 pounds or 85 kilograms should burn about 1200 calories playing 18 holes of golf over 3 hours. This is providing that he is pulling a golf buggy and walking, not using a motorized buggy. Pretty amazing isn’t it.

You can see by the Calories Burned While Exercising chart, moderate exercise will burn calories and when you couple that with eating less calories, weight loss is certainly achievable.

Dairy Products

 

 FOOD  AMOUNT  TOTAL CALORIES
 Butter  1 tbs.  110
 Cheddar Cheese  1 ounce  114
 Cottage Cheese  1/2 cup  110
 Cottage Cheese, low fat  1/2 cup  90
 Egg  1 large  75
 Milk, low fat  1 cup  121
 Milk, skim  1 cup  86
 Muenster cheese  1 ounce  104
 Swiss cheese  1 ounce  107
 Yogurt, low fat  1 cup  144
 Yogurt, non fat  1 cup  127

 

Fruits

 

FOOD  AMOUNT  TOTAL CALORIES
 Apple  1 medium  80
 Apricots  3 medium  60
 Banana  1 medium  110
 Blackberries  1/2 cup  37
 Blueberries  1/2 cup  41
 Cantaloupe  1/4 medium  50
 Cherries  1 cup  90
 Dates  5 pieces  120
 Figs  1 medium  37
 Grapefruit  1/2 medium  60
 Grapes  1 cup  60
 Guava  1 medium  45
 Kiwifruit  2 medium  100
 Lemon  1 average  15
 Lime  1 average  20
 Mango  1/2 medium  70
 Nectarine  1 medium  70
 Orange  1 medium  70
 Papaya  1/2 medium  70
 Peach  1 medium  40
 Pear  1 medium  100
 Persimmon  1 medium  32
 Pineapple  2 slices  65
 Plums  2 medium  80
 Prunes  1/4 cup  110
 Raisins, seedless  1/4 cup  107
 Raspberries  1 cup  50
 Strawberries  8 medium  45
 Tangerine  1 medium  50
 Watermelon  1 cup  40
 Watermelon  1 slice, 10″ diam.  150

Vegetables

FOOD  AMOUNT  TOTAL CALORIES
 Alfalfa sprouts  1 cup  20
 Artichoke  1 medium  60
 Artichoke hearts  1/2 cup cooked  42
 Arugula  1/2 cup  3
 Asparagus  1/2 cup cooked  23
 Avocado  1/2 cup pureed  185
 Bamboo shoots  1/2 cup raw  21
 Beet greens  1/2 cup cooked  20
 Beets  1/2 cup cooked  38
 Bell peppers  1/2 cup raw sliced  25
 Bok choy  1/2 cup cooked  10
 Broccoli  1/2 cup cooked  22
 Broccoli, raw  1 medium stalk  45
 Brussels sprouts  1/2 cup cooked  30
 Cabbage  1/2 cup cooked  17
 Carrot, raw  1 7 inch  31
 Carrots  1/2 cup cooked  35
 Cauliflower  1/2 cup cooked  20
 Cauliflower, raw  3 florets  14
 Celery, raw  1 stalk  6
 Celery  1/2 cup cooked  13
 Chard  1/2 cup cooked  18
 Chives  1 medium  9
 Collard greens  1/2 cup cooked  17
 Corn  1/2 cup cooked  89
 Cucumbers  1/2 cup sliced  7
 Eggplant  1/2 cup cooked  13
 Endive  1/2 cup chopped  13
 Garlic  1 clove  4
 Green beans  1/2 cup cooked  22
 Green onions  1/2 cup chopped  16
 Jicama  1/2 cup cooked  43
 Kale  1/2 cup cooked  18
 Kohlrabi  1/2 cup cooked  24
 Leeks  1/2 cup cooked  16
 Lemon grass  1 cup raw  66
 Lettuce, iceburg  1/2 cup  9
 Lettuce, romaine  1/2 cup  4
 Mushrooms  1/2 cup raw  9
 Mushrooms  1/2 cup cooked  21
 Mustard greens  1/2 cup cooked  11
 Okra  1/2 cup cooked  25
 Olive oil  1 tbs.  120
 Onion  1/2 cup cooked  46
 Onion, raw  1 medium  60
 Onion, raw  1/2 cup chopped  30
 Parsley  1/2 cup chopped  11
 Peas  1/2 cup cooked  34
 Potato, white  1/2 cup cooked  59
 Pumpkin  1/2 cup cooked  24
 Radishes  1/2 cup sliced  12
 Radicchio  1 medium leaf  2
 Rhubarb  1/2 cup raw  13
 Rutabaga  1/2 cup cooked  47
 Sauerkraut  1/2 cup cooked  25
 Spinach  1/2 cup cooked  21
 Spinach  1 cup raw  14
 Summer squash  1/2 cup cooked  36
 Sweet potato  1/2 cup cooked  125
 Tomato  1 medium  35
 Turnip greens  1/2 cup cooked  15
 Turnips  1/2 cup cooked  24
 Water chestnuts  1/2 cup raw  60
 Winter squash  1/2 cup cooked  80
 Zucchini  1/2 cup cooked  14

 Bread and Grains

FOOD  AMOUNT  TOTAL CALORIES
 Oatmeal, rought cut  1 cup 145
 Pancake, buckwheat  1 4″ diameter  54
 Pancake, whole wheat  1 4″ diameter  74
 Popcorn, dry  1 cup  54
 Rice, brown, cooked  1/2 cup  80
 Rice, wild, cooked  1/2 cup  85
 Rye bread  1 slice  56
 Whole wheat bread  1 slice  56

Meats & Fish

 

FOOD AMOUNT TOTAL CALORIES
Anchovies, in water 1 ounce 37
Halibut 3 ounces 120
Mackerel 3 ounces 85
Salmon 3 ounces 121
Sardines, in water 1 can 130
Tuna, tongol 1/4 cup 60

 

FOOD AMOUNT TOTAL CALORIES
Chicken breast 4 ounces 193
Chicken, light meat, no skin 4 ounces 196
Chicken, dark meat, no skin 4 ounces 232
Turkey, light meat, no skin 4 ounces 178
Turkey, dark meat, no skin 4 ounces 212


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