Calorie Chart

How Many Calories Should I Eat?

The answer to this question depends on you and what you would like to achieve. As a rough guide, a reduction (or deficit) of 3,500 calories in your diet will help you lose 1 pound (453 grams) of fat.

An extremely useful tool for establishing how many calories you should be taking in over certain period of time is this Calorie Calculator. Knowing how many calories you should be eating is the first part. The second part is making sure that you don’t exceed your amount of calories and that you adjust them accordingly. To know this, you must become familiar with the amount of calories in the food that you eat.

A great way to know this is by using a Calorie Chart.

Calorie Chart

Weight loss and maintenance is a numbers game and a good Calorie Chart will provide you with the number of calories in a typical serving of your favourite foods. A well laid out Calorie Chart will be broken up into categories and provide a visual representation of foods to help you memorize and easily associate these foods with the number of calories they contain. A calorie chart is a great step towards reaching your weight loss goals and before you know it, counting calories will become second nature.

Fast Food Calories

Fried Rice 300grams: 350 calories	Fish & chips 300 grams: 800 calories	Thai Pad Thai 300 grams: 580 calories	Dominnoes Pizza 3 slices: 800 calories	Quarter Pounder 1 burger: 420 calories


Indian honey chicken 350 grams: 500 calories

Calories in Meat

Lamb roast 350 grams: 600 calories	Pork sausages 1 (30grams): 100 calories	Steak cooked 300 grams: 600 calories		Beef stir fry 100 grams: 200 calories

Birds Eye fish 100 grams: 185 calories	Chiken thigh 80 grams: 170 calories	Chiken drumstick 80 grams: 130 calories	Chicken wing 80 grams: 220 calories	Tuna chunks 1 tin (85 grams): 130 calories

Carbs calories

Cook rice 1 cup (186grams): 250 calories	White bread 2 slices: 180 calories	Sunrice rice crakers 2 rice cakes: 34 calories	Cornflakes 28 grams: 100 calories	Maggi noodles 100 grams: 440 calories

San remo pasta 100 grams: 310 calories

Calories in drinks

Victoria bitter beer 375ml: 147 calories	Big M 600ml: 502 calories	Carlton Draught beer 375 ml: 139 calories	Coke cola 1 can: 140 calories	Mt Franklin water 600ml: 0 calories

Daily orange juice 100 ml: 42 calories	Lipton ice tea 600 ml: 192 calories	Nescafe instant coffee 1 pcket: 60 calories	Milo 25 grams: 100 calories	Ski yoghurt 1 pot: 125 calories

Tooheys extra dry 345ml bottle 131 calories:

Calories in dairy

Butter 1 tbsp: 100 calories	Milk 1 cup (244gm): 150 calories	Bega cheese 1 slice (21gm): 60 calories	Cadbury dairy milk chocolate 1 block: 22 calories	Lindt chocolate 1 block: 20 calories

Calories in snacks

Smiths Potato chips 27 gram: 136 calories	Snickers Bar 1 Snicker bar: 275 calories	Arnotts Clix Crackers 250 gram: 1300 calories	Arnott's Original Tim Tams 200 gram: 1030 calories	Nestle Mars Bar 58 gram: 270 calories

Original Pringles 10 pringles: 120 calories	Peters Classic Ice-cream 1 scoop: 90 calories

Staples

Meadow lea margarine 1 tablespoon: 60 calories	Saxa table salt 1 teaspoon: 0 calories	Crisco Canola Oil 1 table spoon:115 calories	CSR White sugar 1 teaspoon: 20 calories	Dolmio Chunky Sauce 250grams: 135 calories

Kraft Peanut Butter 1 tablespoon: 80 calories	vegemite 1 tablespoon: 26 calories

Vegetables calories

Spinach 1 cup: 8 calories	Brocolli 1 cup: 30 calories	Carrot 1 standard: 30 calories	Corn 1 cob: 60 calories	Peas 1 cup: 80 calories

Potatoes, 1 medium cooked: 180 calories

Fruit calories

Bananas 1 large: 100 calories	Oranges 1 medium: 65 calories	Apples 1 medium: 40 calories