A super simple calculator to give you an estimation on where to base your own Calories
Calories in Different Foods
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
| Food | Size | Calories |
|---|---|---|
| Food | Size | Calories |
| Apple | 1 small (4 oz.) | 80 |
| Banana | 1 medium (6 oz.) | 101 |
| Grape | each | 2 |
| Mango | 1 (8 oz.) | 135 |
| Orange | 1 (4 oz.) | 71 |
| Pear | 1 (5 oz.) | 100 |
| Peach | 1 (6 oz.) | 38 |
| Pineapple | 1 cup | 80 |
| Strawberry | 1 cup | 53 |
| Watermelon | 1 cup | 45 |
| Asparagus | 1 cup, boiled | 36 |
| Bean curd | 4 oz. | 81 |
| Broccoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Cucumber | each | 30 |
| Eggplant | 1 cup, boiled | 38 |
| Lettuce | 1 cup | 7 |
| Tomato | 1 cup | 29 |
| Beef, regular, cooked | 1 slice (2 oz.) | 120 |
| Chicken, cooked | 1 slice (2 oz.) | 95 |
| Egg | large | 79 |
| Fish, Catfish, cooked | 2 oz. | 80 |
| Eggplant | 1 cup, boiled | 38 |
| Pork, cooked | 1 slice (2 oz.) | 130 |
| Shrimp, cooked | 2 oz. | 70 |
| Bread, regular | 1 slice (1 oz.) | 75 |
| Butter | 1 table spoon | 102 |
| Caesar salad | 1 serving (3 cups) | 360 |
| Cheeseburger | 1 (McDonald Medium) | 360 |
| Chocolate | 1 oz. | 150 |
| Corn | 1 cup, cooked | 140 |
| Hamburger | 1 (McDonald Medium) | 280 |
| Pizza | 1 slice | 180 |
| Potato (uncooked) | 1 (6 oz.) | 120 |
| Rice, cooked | 1 cup | 225 |
| Sandwich | 1 (6" Subway) | 310 |
| Beer, regular | 1 can or bottle | 150 |
| Coca-Cola Classic | 1 cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat (1%) | 1 cup | 104 |
| Milk, low-fat (2%) | 1 cup | 121 |
| Milk, whole | 1 cup | 150 |
| Orange Juice / Apple Cider | 1 cup | 115 |
| Yogurt, low-fat | 1 cup | 200 |
| Yogurt, non-fat | 1 cup | 200 |
Calorie Buring Rate of Common Exercises
* The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
|---|---|---|---|
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
| Golf (Using Cart) | 210 | 260 | 310 |
| Walk | 240 | 300 | 360 |
| Kayaking | 300 | 370 | 440 |
| Softball/Baseball | 300 | 370 | 440 |
| Swimming | 360 | 440 | 530 |
| Tennis | 420 | 520 | 620 |
| Running | 480 | 600 | 710 |
| Bicycling | 480 | 600 | 710 |
| Football | 480 | 600 | 710 |
| Basketball | 480 | 600 | 710 |
| Soccer | 480 | 600 | 710 |
For more information on Calories and macronutrients, you can visit this article here
https://danmacfitness.co.uk/how-to-work-out-your-dieting-macros/