Food Calories & Weight Loss
Create Calorie Deficit to Lose Weight by Reducing Energy Intake or Increase Calorie/Energy Expenditure

Diet & Weight Loss Advice - Calories in Foods - Exercise & Calories - Calorie Choices
Burn Calories - Calorie Savings - Calorie Needs Women - Calorie Needs Men - Calories Burned

Calories and Weight Loss

One pound of body weight is equivalent to 3500 calories. So in order to lose one pound of weight, we need to create a calorie-deficit of 3500 calories.

We can do this by increasing our calorie expenditure, by reducing our calorie intake, or (best) by a combination of both.

Example

  • Suppose you need 2000 calories a day, in order to maintain your present weight.
  • To lose one pound a week, you need to cut your daily calorie intake to 1500 calories.
  • Over 7 days, this adds up to 3500 calories.
  • The same result can be achieved by increasing your exercise by 200 calories/day, and reducing your calorie-intake by 300 calories/day.
  • That said, a combination of calorie-reduction and increased exercise makes weight loss easier to sustain.

Guide To Calorie Content Of Food

There are roughly 4 calories in each gram of carbohydrate or protein, but 9 calories per gram of dietary fat. Alcohol contains 7 calories per gram. So an obvious way of reducing your calorie intake is to restrict your consumption of foods which are high in fat, and drinks which are high in alcohol.

However, nutrition and healthy eating is an important factor in all weight loss diets. A nutritious diet plan boosts weight loss in various ways. First, our metabolism (the way we burn food or convert it into body fat) needs several minerals and vitamins to maintain its efficiency. Without these nutrients, our metabolism won't burn food properly and may slow down, causing a reduction in our rate of weight loss. Second, without adequate nutrition our digestive system may not be able to digest and process our food properly. As well as micronutrients like vitamins and minerals, dietary fiber is also very beneficial for our gastrointestinal tract, and helps to avoid constipation and other indigestion-type complaints such as diverticulosis and IBS.

The worst type of foods from both a calorie and nutritional viewpoint are "empty calorie" foods. These are foods are drinks which contain very small amounts of nutrition but large amounts of calories. They use up our calorie allowance without providing any useful nutrients. For anyone who is overweight or who wishes to reduce weight, these empty calorie foods should be avoided. Examples of empty calorie food items include: energy drinks, all regular sodas, sweets, candy.

In addition, certain foods may be "calorie-dense". These foods are particularly high in fat-calories (eg. butter, mayonnaise, sausages, full-fat cheese), or they may contain an excessive amount of both fat and sugar (eg. many types of commercial popcorn, white flour muffins or other rich bread-snacks, candy). Obviously, these processed calorie-dense foods are not a good choice for someone who wants to lose weight.

The best type of calorie-controlled weight loss diet contains foods from all food-groups (including fats), and aims to help you lose about two pounds of body fat per week. It should be rich in high-fiber, whole grains, and should include lean protein and a moderate amount of good quality vegetable oils. For most women, a realistic energy intake is 1200-1600 calories per day, depending on age and energy expenditure. For most men, 1600-2000 calories a day should be sufficient.

Information About Calories

For more information about calories in popular foods, check out some of the links below.

References: Include: www.nal.usda.gov/fnic/foodcomp/ (US Nutrient Database) and www.calorie-counter.net

Calorie Needs
Calorie Needs (Women)
Calorie Needs (Men)

Calorie Issues
Is Bread High in Calories
Calories in Fat
Calories in Carbohydrates
Calories in Protein

Calories in Alcohol
Beer
Beer 1
Beers 2
Beers 3
Beer 4
Beer 5
Light Beer
Cocktails 1
Cocktails 2
Spirits 1
Spirits 2
Liqueurs 1
Liqueurs 2
Wine
Wine Spritzer

Calories in Drinks
Cappuccino
Coffee
Starbucks Coffee
Coffee Creamers
Calories in Milk
Chocolate Milk
Orange Juice
Coca-Cola
Shakes
Soda
Soft Drinks

Calories in Vegetables
Vegetables 1
Vegetables 2
Vegetables 3

Calories in Fruit
Fruit 1
Fruit 2
Fruit 3
Dried Fruit

Calories in Fast Food
Burritos
Chinese Food
Cheeseburgers
Calories Fast Food
French Fries
Fried Chicken
Hamburgers
Hot Dogs
Kosher Food
Mexican Food
Onion Rings
Pizza
Pan Pizza
Thin Pizza
Quarter Pounder
Quesadilla
Sandwiches
Subs
Sushi
Sushi 2
Tacos

Calories in Snack Foods
Bagels
Cakes
Candy Chocolate
Candy Sweets
Chewing Gum
Chips
Chocolate
Cookies
Crackers
Croissants
Danish
Calories in Donuts
Granola Bars
Ice Cream
Icecream
Light Ice Cream
Licorice
Microwave Popcorn
Muffins
Peanuts
Peanut Butter
Popcorn
Pretzels

Calories in Meat
Alligator
Bacon
Beef
Buffalo
Chicken
Duck
Frankfurters
Franks
Game Birds
Game Meats
Goat
Lamb
Ostrich & Emu
Pork
Roast Beef
Steak
Steaks
Turkey
Unusual Meat
Veal
Venison

Calories in Fish
Anchovies
Caviar
Clams
Crab & Shellfish
Fish 1
Fish 2
Fish 3
Octopus & Squid
Oysters
Salmon
Tuna
Shark, Whale

Calories in Eggs
Eggs
Egg Dishes
Egg Substitutes

General Foods
Apples
Beans
Bread & Breadsticks
Bread Rolls
Bread
Breads
Breakfast Cereal
Cereal
Butter & Margarine
Cream
Cheese
Cottage Cheese
Cream Cheese
Cheese Substitutes
Dressings
Dried Beans
Flour
Frozen Pizza

Grains
Jelly
Light Spreads
Matzos
Mayonnaise
Mozzarella
Noodles
Nuts & Seeds
Cooking Oils & Fats
Pancakes
Pasta
Cup of Pasta
Pastry
Quiche
Rice
Sauces
Soy Foods
Soy Drinks
Soy Yogurt
Tofu
Sugar Substitutes
Sugar
Toppings
Tortillas
Whipped Toppings
Yogurt
Frozen Yogurt

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