Calorie and Weight Management

Calorie and Weight Management

Namaskar & Welcome 


We should have a desired weight as per height given in below table.
We should intake only required calories as per our day to day activity we do
to keep weight in check.







Ideal weight for men & women as per height.



FOR WOMEN

Height

Ideal Weight

Inches

Centimetres

Kilograms

4’6”

137

28.5 – 34.9

4’7”

140

30.8 – 37.6

4’8”

142

32.6 – 39.9

4’9”

145

34.9 – 42.6

4’10”

147

36.4 – 44.9

4’11”

150

39 – 47.6

5’0”

152

40.8 – 49.9

5’1”

155

43.1 – 52.6

5’2”

157

44.9 – 54.9

5’3”

160

47.2 – 57.6

5’4”

163

49 – 59.9

5’5”

165

51.2 – 62.6

5’6”

168

53 – 64.8

5’7”

170

55.3 – 67.6

5’8”

173

57.1 – 69.8

5’9”

175

59.4 – 72.6

5’10”

178

61.2 – 74.8

5’11”

180

63.5 – 77.5

6’0”

183

65.3 – 79.8






FOR MEN

Height

Weight

Inches

Centimetres

Kilograms

4’6”

137

28.5 – 34.9

4’7”

140

30.8 – 38.1

4’8”

142

33.5 – 40.8

4’9”

145

35.8 – 43.9

4’10”

147

38.5 – 46.7

4’11”

150

40.8 – 49.9

5’0”

152

41 – 53

5’1”

155

45.8 – 55.8

5’2”

157

48.1 – 58.9

5’3”

160

50.8 – 60.1

5’4”

163

5.0 – 64.8

5’5”

165

55.3 – 68

5’6”

168

58 – 70.7

5’7”

170

60.3 – 73.9

5’8”

173

63 – 70.6

5’9”

175

65.3 – 79.8

5’10”

178

67.6 – 83

5’11”

180

70.3 – 85.7

6’0”

183

72.6 – 88.9


Now let's determine the Calorie requirement as per age and activity.


ESTIMATED CALORIE METER

Gender

Age (years)

Actived

Sedentaryb

Moderately Activec

Child

2-3

1,000-1,400

1,000

1,000-1,400

Male

4-8

1,600-2,000

1,400

1,400-1,600

9-13

2,000-2,600

1,800

1,800-2,200

14-18

2,800-3,200

2,200

2,400-2,800

19-30

3,000

2,400

2,600-2,800

31-50

2,800-3,000

2,200

2,400-2,600

51+

2,400-2,800

2,000

2,200-2,400

Female

4-8

1,400-1,800

1,200

1,400-1,600

9-13

1,800-2,200

1,600

1,600-2,000

14-18

2,400

1,800

2,000

19-30

2,400

2,000

2,000-2,200

31-50

2,200

1,800

2,000

51+

2,000-2,200

1,600

1,800

 







Now' Lets discuss about the food

 and its calorie content per 100g/ml.

Groups of Foods

Weight/

Volume (g/ml)

Energy (Kcals)

Cereals

 

 

Barley

100

315.7

Wheat flour

100

320.2

Ragi

100

320.7

Wheat whole

100

321.9

Quinoa

100

328.3

Wheat vermicelli

100

332.6

Wheat semolina

100

333.6

Jowar

100

334.1

Bulgar wheat

100

341.7

Bajra

100

347.9

Rice Parboiled

100

351.5

Refined flour

100

351.8

Rice (Brown)

100

353.7

Rice flakes

100

353.7

Amaranth seed, Black

100

356.1

Rice Raw milled

100

356.3

 Green  vegetables

 

 

Amaranth leaves

100

30.5

Beet greens

100

34.6

Brussels sprouts

100

44.2

Cabbage Chinese

100

17.9

Cabbage, green

100

21.5

Cauliflower leaves

100

35.4

Colocasia leaves, green

100

43.4

Drumstick leaves

100

67.3

Fenugreek leaves

100

34.4

Lettuce

100

21.7

Mustard leaves

100

30.3

Parsley

100

72.8

Radish leaves

100

26.05

Spinach

100

24.3

Grain legumes

 

 

Bengal gram, dal

100

329.1

Bengal gram, whole

100

287

Black gram whole

100

291.3

Cow pea, brown

100

320.2

Cow pea, white

100

320.2

Green gram dal

100

325.7

Green gram, whole

100

293.7

Horse gram, whole

100

329.5

Lentil dal

100

322.4

Peas, dry

100

303.2

Rajma, red

100

299.2

Red gram, dal

100

330.7

Red gram, whole

100

273.9

Soya bean, brown

100

381.4

 Roots and Tubers

 

 

Beetroot

100

35.6

Carrot

100

33.2

Potato brown

100

69.7

Radish,white

100

32.2

Sweet potato,brown

100

108.9

Tapioca

100

79.8

Yam

100

84.3

 Other Vegetables

 

 

Ash gourd

100

17.4

Bamboo shoot, tender

100

16.2

Bitter gourd

100

20.7

Bottle gourd

100

10.9

Brinjal

100

25.3

Broad beans

100

29.3

Capsicum

100

16.2

Cauliflower

100

22.9

Celery stalk

100

16.4

Cho-Cho-Marrow

100

18.8

Cluster beans

100

40.1

Cucumber

100

19.5

French beans

100

24.3

Knol-Khol

100

16

Kovai

100

19.1

Ladies finger

100

27.4

Parwar

100

24.1

Peas,fresh

100

81.2

Plantain stem

100

39.4

Pumpkin

100

23.1

Ridge gourd

100

13.1

Snake gourd

100

12.4

Tomato

100

20.7

Zucchini, green

100

20

 Spices and Condiments

 

 

Green chillies

100

45.6

Coriander seeds

100

268.8

Curry leaves

100

63.5

Garlic

100

123.8

Ginger, fresh

100

54.9

Mint leaves

100

37

Onion

100

48

Asafoetida

100

331.5

Cardamom, green

100

255

Red chillies

100

236.6

Cloves

100

186.6

Cumin seeds

100

304.4

Black cumin (Kalonji)

100

345

Fenugreek seeds

100

234.9

Nutmeg

100

463.6

Basil seeds

100

22

Anise seeds

100

153.3

Pepper, black

100

217.4

Poppy seeds

100

422.5

Turmeric powder

100

280.5

 Sugars

 

 

Jaggery cane

100

353.7

Sugarcane, juice

100

57.8

 

 

 

Milk and Milk Products

 

 

Milk, whole, buffalo

100

107.3

Milk, whole, cow

100

72.8

Paneer

100

257.8

Khoa

100

315.9

Soy milk

100

54

Tofu

100

76

Nuts and Oil seeds

 

 

Almond

100

609.2

Arecanut dried

100

350.6

Cashew nut

100

582.6

Coconut dry

100

624

Coconut fresh

100

408.9

Gingelly seeds

100

507.6

Ground nut

100

520

Linseeds

100

443.8

Pine seed

100

594.1

Pistachio nuts

100

539.4

Sunflower seeds

100

586.2

Walnut

100

671

Flax seeds

100

534

Chia seeds

100

486

 Fruits

 

 

Apple

100

62.3

Apricot, dried

100

31.5

Avocado

100

144.3

Banana

100

110.6

Blackberry fruit

100

54.2

Cherries red

100

59.7

Blackcurrants

100

54.2

Custard apple

100

98.9

Dates, dry

100

320.2

Fig

100

81.5

Grapes

100

60.7

Guava

100

32.2

Jack fruit

100

72.1

Sweet lime

100

27.2

Litchi

100

53.7

Mango

100

41.8

Musk melon

100

23.1

Orange

100

37.2

Papaya

100

23.9

Peach

100

40.1

Pear

100

37.5

Pineapple

100

43

Plum

100

56.8

Pomegranate

100

54.7

Raisins, black

100

305.6

Sapota

100

73.3

Strawberry

100

24.6

Watermelon

100

20.3

Wood apple

100

78.1

 Egg, Poultry and Animal Meat

 

 

Egg, whole, raw

100

134.7

Egg white, raw

100

44.6

Egg, yolk, raw

100

296.8

Chicken, leg, skinless

100

383.6

Chicken, thigh, skinless

100

199.8

Chicken, breast, skinless

100

168.2

Chicken, liver

100

123.8

Goat

100

188

Sheep, shoulder

100

200.7

Sheep, chops

100

118.5

Beef, chops

100

139.8

Pork, shoulder

100

237.3

Pork, chops

100

178.7

Fish and seafood

 

 

Cat fish

100

108.9

Mackerel

100

101

Matha

100

92.9

Pomfret

100

123

Salmon

100

172.3

Sardine

100

152.2

Shark

100

95.1

Silver fish

100

132.6

Catla

100

94.1

Tuna

100

112.3

Crab

100

81.9

Lobster

100

89.6

Oyster

100

60.2

Tiger prawns

100

65.2

Clam

100

58

Squid

100

80

Miscellaneous foods

 

 

Coconut water

100

15.2

Fats and Oils

 

 

Ghee

100

920

Butter

100

717

Oil

100

900

Cheese

100

264.5

 

 

 



 

Coming soon:

  • Importance of water
  • Food with Low calorie
  • Eay ways to burn calorie
  • How to gain weight?
  • How to loose weight?
  • Food supplements for weight gain
  • Food supplements for weight lose.



*Disclaimer: All the information provided here with self knowledge and web findings with utmost care. Request you to kindly use the information at your own discretion.

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