Calories are needed for all, including for digestion. When counting calories energy is spent every day for a variety of functions, it is treated as a consumable calories. How to count calories to lose weight?
Everything you eat and drink (except water) contains calories from harmful fast food, cookies and chips to wholewheat bread, broccoli and orange juice. In calculating these products are taken into account as the calories consumed.
In all that you do  consciously or not  spent calories. Calories  it is the energy that is needed for you to breathe, to make your heart beat, the brain worked well, and, of course, that you can run, lift weights, tie shoelaces ... The most important thing in the process of losing weight  is the difference between the number of consumed and expended calories. If their number is the same, the weight does not change. If you consumed more calories than expended, weight will increase  someone faster, someone slower; and only if the calorie intake is less than spent, people will start to lose weight.
How to calculate calories to lose weight
To accurately calculate the calories you need kitchen scales, calculator (of course, can also be considered in the mind), pen, paper, and a table that contains the calorie you consume products. Below is a table of some of the most common in our products, but if necessary, the relevant information on any, even the most exotic food you can find on the internet. In addition, you need information about how many calories you burn certain types of loads.
First you have to weigh each piece of food (for example, if you eat only cheese or yogurt), or, individually, each ingredient of food that you are cooking. It's not very interesting to do, but the other way to accurately determine how many calories you consume, does not exist. Over time you will learn how to fairly accurately estimate the caloric intake without scales and a calculator.
Before starting calculations, remember: to burn about 0.5 kg of fat, you need to spend 3,500 calories. Reduce calorie intake on the basis of how many kilograms, and how quickly you want to lose. For example, to lose weight by 0.5 kg per week, it is necessary to create a daily deficit of 500 kcal to slim per kilogram deficit must be 1000 kcal, and so on.
 We believe calories consumed
It's all quite simple. If, for example, decided to eat 200 grams of cottage cheese with a handful of blueberries
Benefits and harms of blueberries: the health of the forest
and slices of peach
Peaches: benefits and harms of sun fruits
Before proceeding to eating berries and peaches weigh separately, find out how many calories are contained in them and cottage cheese (this information must be indicated on the package), and calculate the energy value of your portions. Do the same thing with every dish and drink that you consume during the day. Plan your diet so that the total caloric content does not exceed that which is necessary so that your weight is reduced quickly enough.
 We consider the calories expended
First you need to determine your basal metabolism  the number of calories that the body uses at rest. You can use the special calculator that is on the Internet, or use the following formula:
655 + (9.6 * Weight (kg)) + (1.8 * Height (cm))  (4.7 * age)
The result is multiplied by 1.2, if you lead a sedentary lifestyle, 1.3  if you train 13 times a week and you have a sedentary job, 1.5  if you intensively train from three to five times a week, 1.7  if your work requires movement, and you are training more than five times a week, and 1.9  if you are engaged in heavy physical labor or exercise professional.
Indicator Calorie determined by this formula may not be entirely accurate. To get more reliable information about how many calories you spend the day, you can calculate the energy consumption of your normal loads, and adds the result to the index of the basal metabolism.
Calories in different types of loads (per hour)
Type of physical activity

The weight of the person and the number of calories expended




Less than 73 kg

7590 kg

90110 kg

Aerobics, high intensity

533

664

796

Aerobics, low intensity

365

455

545

Water aerobics

402

501

600

Biking, speed less than 16 km / h

292

364

436

Bowling

219

273

327

Ballroom dancing

219

273

327

Football

584

728

872

Hiking

438

546

654

Riding on skates

511

637

763

Badminton

511

637

763

Exercises with resistance

365

455

545

Driving on rollers

548

683

818

Jumping rope

861

1, 074

1, 286

Rowing

438

546

654

Running, speed up to 8 km / h

606

755

905

Running, speed up to 12 km / h

861

1, 074

1, 286

Skiing

496

619

741

Taekwondo

752

937

1, 123

Tai Chi

219

273

327

Tennis

584

728

872

Volleyball

292

364

436

Walking speed of 34 km / h

204

255

305

Walking speed of 56 km / h

314

391

469

Calorie content of common foods
Product name

Product Number

The number of calories

Whole milk

1 cup (250 ml)

150

Milk fat content of 1%

1 cup

102

Goat milk

1 cup

264

Condensed milk

100 g

320

Cheddar cheese

28 g

114

Chees Feta

28 g

75

Gouda cheese

28 g

101

Mozzarella cheese

28 g

89

Mascarpone cheese

28 g

128

Ricotta cheese

Half a cup

216 kcal

Parmesan cheese

28 g

130

Curd, fat 9%

100 g

159

Cottage cheese, the fat content of 1%

100 g

79

Yogurt, fat content of 2%

100 g

60

Apple juice

Half a cup

60

Apricot juice

Half a cup

72

Grape juice

Half a cup

78

Lemon juice

50 g

8

Orange juice

Half a cup

52

Tomato juice

Half a cup

21

Peach juice

Half a cup

67

Pig

100 g

257

A hen

100 g

99

Beef

100 g

275

Mutton

100 g

206

Turkey

100 g

198

Egg, a large


75

Almonds

A quarter cup

205

Cashew

28 g

160

Walnut

28 g

220

Margarine

1 tablespoon

105

Olive oil

1 tablespoon

120

Sunflower oil

1 tablespoon

120

Corn oil

1 tablespoon

120

Apples

1 fruit average size 140 g

81

Apricots

1 medium size fruit, 30 grams

17

Bananas

1 medium sized fruit, 100 g

105

Cherrytree

10 berries

49

Avocados

Half of the fruit

162

Grapes

Half a cup

53

Guava

1 fruit average size, 85 g

45

Kiwi

1 fruit average size, 76 g

46

Mango

Half of the fruit, 85 g

68

Orange

1 fruit average size 110 g

62

Pawpaw

1 medium sized fruit

117

Peach

1 fruit average size, 85 g

37

Punching bag

1 medium sized fruit, 170 g

98

Pine

100 g

50

Plum

1 fruit average size, 60 g

36

Garnet

1 medium sized fruit, 150 g

110

Nectarine

1 fruit average size 142 g

67

Watermelon

100 g

26

Melon

100 g

33

Strawberry

Half a cup

23

Mandarin

1 fruit average size, 83 g

37

Blueberries

1 cup

122

Lime

1 fruit average size, 60 g

17

Dewberry

1 cup

117

Raisin

Half a cup

109

Dried plums

Half a cup

113

Dried apricots

Half a cup

169

Cardamom

1 teaspoon

7

Cinnamon

1 teaspoon

7

Carnations

1 teaspoon

6

Ground ginger
Ginger and the most unexpected, but pleasant useful properties

1 teaspoon

1

Ground nutmeg

1 teaspoon

9

Ground black pepper

1 teaspoon

8

Carrots, boiled

Half a cup

31

Cucumbers, sliced

Half a cup

7

Cabbage, Boiled

Half a cup

8

Parsley

Half a cup

10

Green onion

Half a cup

16

Baked potato

195 g

200

Tomatoes

One fruit of medium size

26

Beets, fresh, sliced

1 cup

46

Beans, cooked

1 cup

187

Chickpeas, boiled

Half a cup

269

Lentils, cooked

Half a cup

192

Sunflower seeds, fried without oil

28 g

170

Peanuts, roasted without oil

28 g

165

Pumpkin seeds

28 g

127

Sesame seeds

28 g

174
