Calorie chart for Indian food

It is essential to learn about calories before proceeding to its implications. Calories are simply a unit of energy, which is required for your daily functioning. They are present in all food items and even beverages, but the amount of calories in each food varies. Some are calorie-dense foods, which provide you with instant energy, while others are loaded with fewer calories.

Your daily calorie intake depends on your age, height, weight, gender and levels of physical activity, among the many other factors. Typically, men must consume a total of 2500 daily calories to sustain day to day activities, and women must consume 2000. This will ensure a calorie balance and will help you in sustaining a steady weight.

If you are looking for weight loss, you need to maintain a calorie deficit of around 500 calories to achieve your goals. Similarly, for weight gain, an increase in daily calories is recommended. Whatever is your goal, it is important to be mindful of the total calories you consume in a day.

Calories, being a unit of energy, can not just be gained from the food, but can also be spent or burned. While eating right is a way of reducing calorie intake, there are many ways to burn it which include:

• Brisk walking- brisk walking is the simplest way of burning calories without the use of any special equipment or techniques. It burns approximately 160 to 180 calories in an hour.
• Biking or cycling- if you love riding, you will be gratified to know that an hour of cycling burns 500 to 600 calories in an hour.
• Dancing- dancing is yet another activity, which helps you burn calories quickly, while being equally interesting. An hour of dancing will help you burn 350-450 calories depending on the intensity and the form of dance.
• Cardio and resistance training- if you hit the gym, you are likely to burn over 250-350 calories in just half an hour. Sessions with weights may make you kill around a 100 calories in half an hour.
• Swimming- engaging most of your body muscles, swimming is the best activity to opt for. It helps you burn over 600-700 calories in an hour when done at a good speed.

So, whatever be your form of exercise, you have to be sure that, you are  burning a fair deal of calories. Even while walking your dog or enjoying a morning stroll, calories are gradually disintegrating.

Now when you understand the importance of knowing daily calorie intake to maintain a balance, let’s have a look at the calorie content of some of the basic food items from the Indian diet.

The relation between calories and weight is critically affected by several variables. The ratio of calories generally determines whether we gain weight or lose weight. If someone wants to lose or gain weight here is some information you should retain in your mind -

The amount of energy in food and drink is measured in calories. In day-to-day life, counting calories is necessary to maintain a healthy lifestyle. If someone wants to lose weight or gain weight you should check the calorie present in our food. If you are not using a calorie counter you can read this article to check your calories like fruits, vegetables, carbohydrates, and dairy products. With this, some physical activity is also important like yoga, gym, dance, swimming, etc.

How many calories do I need to burn to lose a pound of weight?

You just need to burn at least 3500 calories you take in to lose 1 pound. This translates to a calorie burn of 500 to lose per day in 1 pound in a week and the same as 1000 calories in two weeks.

I would like to gain weight. How can I healthily do this?

This completely depends on how many calories you are taking in a day and how many calories your body burns in a day. If you are burning fewer calories and intake more surely, you will gain weight.

How can I get enough nutrients without consuming too many calories?

You just need to add good sources of proteins, carbohydrates, or nutrients like fruits, vegetables, grains, dairy products, etc.