Health

How to measure your Calorie Intake

By definition, weight is a body’s relative mass, while a calorie is a unit of energy. However, in nutrition (which we are basing our topic on), calories refer to energy consumption through eating and drinking and energy usage through physical activity. For example, an egg contains 70 calories, which can be equated to a mile walk which uses up between 70-100 calories.

Everything we consume contains calories, from food to drinks to fruits etc. A lot of people don’t realize that every item that goes into making a meal has its own number of calories. Your tomatoes, seasoning, vegetable/palm oil all add-up to the total number of calories the finished meal would contain. The amount of calories we consume per day is directly related to how much we weigh on the scale.

 

 

Calorie Requirements

For an adult male:

With an ideal weight and moderate daily physical activity – 2000-2500calories (per day)

Overweight/Obese and requires to shed some weight – 1500-1800calories (per day)

For an adult female:

With an ideal weight and moderate daily physical activity – 1500-2000calories (per day)

Overweight/Obese and requires to shed some weight – 1200-1500calories (per day)

 

  

 

Calorie-Count

Knowing the amount of calories that each meal contains is key to achieving a calorie deficit and staying within your daily calorie-intake. Having a good idea of the calorie content of each of the ingredients of a meal helps you stay on-course.

Here are the calorie contents of some of Nigeria’s popular food items;

 

FOOD ITEMS CALORIE COUNT

 

One slice of whole wheat bread69

 

One egg70

 

One serving of quaker oats (1/2 cup)150

 

One tablespoon of honey64

 

One cup of sweet potato (100g)86

 

One raw ripe plantain (100g)122

 

One raw unripe plantain (100g)116

 

Wheat flour (100g)340

 

Cooked white beans (100g)138

 

White cornmeal (100g)334

 

Yam (100g)118
One pack of noodles (small pack, different flavors)330-360

 

Steamed white rice (100g)/Basmati (100g)/Brown rice (100g)130/121/111

 

Dry Garri (100g)360

 

Two tablespoon of Nigerian stew80

 

One average size samosa80

 

One snail (100g)136

 

One slice of white bread79

 

One slice fried plantain (one bukka slice each)68

 

Vegetable oil/Palm oil (tablespoon)124/120

 

One boiled chicken lap with/without skin (100g)290/201

 

One boiled chicken breast with/without skin (100g)165/110

 

One medium size apple72

 

One normal size banana105

 

Cucumber (100g)16

 

Watermelon (100g)30

 

Orange (100g)47

 

Cooked spaghetti (100g)158

 

Catfish (100g)184

 

Baked beans (100g)151

 

Red beans (100g)127

 

Turkey breast (100g or 4oz)150

 

Beef (100g) with no fat around it250

 

Fish (Tuna/Mackerel /Salmon/Sardine/Lobster) per 100g116/167/146/217/97

 

 

Egusi Soup (two pieces of meat/few  chunks of stockfish)700 per serving

 

Okra Soup (two pieces of fish/little palm oil)105 per serving

 

Ewedu Soup (with nothing)97

 

One normal size bean cake (akara)71

 

Wheat flour (100g)364

 

Corn (100g)86

 

Pap/Akamu (100g)66

 

1raw plum tomato/A quarter onion/

One Maggi cube

11/12/5

 

 

Amala/Ready-made pounded yam (one medium wrap)175/201

 

1/5 tablespoon of curry powder1

 

1/5 tablespoon of thyme0.04

 

Salad (1cup green lettuce{5calories}/3medium size tomatoes{22calories}/1cup of chopped cucumber{16calories}/1tablespoon mayonnaise{57calories}/1egg{70calories}170

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