Keep track of what you eat! Start honestly tracking your daily calorie intake using our calorie calculator. There is no need to track closely for very long, unless you find it useful – just long enough to get a good “feel” for good foods and reasonable calories.
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram * The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.Calories in Different Foods
Food
Size
Calories
Food
Size
Calories
Chocolate
1 oz.
150
Cheeseburger
1 (McDonald Medium)
360
Caesar salad
1 serving (3 cups)
360
Butter
1 table spoon
102
Bread, regular
1 slice (1 oz.)
75
Shrimp, cooked
2 oz.
70
Pork, cooked
1 slice (2 oz.)
130
Eggplant
1 cup, boiled
38
Fish, Catfish, cooked
2 oz.
80
Egg
large
79
Chicken, cooked
1 slice (2 oz.)
95
Beef, regular, cooked
1 slice (2 oz.)
120
Tomato
1 cup
29
Lettuce
1 cup
7
Eggplant
1 cup, boiled
38
Cucumber
each
30
Carrots
1 cup
45
Broccoli
1 cup
40
Bean curd
4 oz.
81
Asparagus
1 cup, boiled
36
Watermelon
1 cup
45
Strawberry
1 cup
53
Pineapple
1 cup
80
Peach
1 (6 oz.)
38
Pear
1 (5 oz.)
100
Orange
1 (4 oz.)
71
Mango
1 (8 oz.)
135
Grape
each
2
Banana
1 medium (6 oz.)
101
Apple
1 small (4 oz.)
80
Yogurt, non-fat
1 cup
200
Yogurt, low-fat
1 cup
200
Orange Juice / Apple Cider
1 cup
115
Milk, whole
1 cup
150
Milk, low-fat (2%)
1 cup
121
Milk, low-fat (1%)
1 cup
104
Diet Coke
1 cup
3
Coca-Cola Classic
1 cup
97
Beer, regular
1 can or bottle
150
Sandwich
1 (6" Subway)
310
Rice, cooked
1 cup
225
Potato (uncooked)
1 (6 oz.)
120
Pizza
1 slice
180
Hamburger
1 (McDonald Medium)
280
Corn
1 cup, cooked
140
Calorie Buring Rate of Common Exercises
Activity (1 hour)
125 lbs person
155 lbs person
185 lbs person
Activity (1 hour)
125 lbs person
155 lbs person
185 lbs person
Soccer
480
600
710
Basketball
480
600
710
Football
480
600
710
Bicycling
480
600
710
Running
480
600
710
Tennis
420
520
620
Swimming
360
440
530
Softball/Baseball
300
370
440
Kayaking
300
370
440
Walk
240
300
360
Golf (Using Cart)
210
260
310