Losing weight is simply as taking less calories than what you use in the day. Consume calories that is not burn equivalent to gaining more weights. Mostly we will find people to cut off carbohydrates from their diets in order to lose weight. But these people tend to consume more protein which is normally consist of more fat. If you have controls over these two items, calories intake and calories burnt, you can manage to lose weight.
Calculate your calories need per day HERE WHAT IS CALORIES?
Calories and kilojoules are measures of how much heat is released in your body when you burn up food. A lot of this heat is released when we burn up the food in our muscles during exercise, however, every move you make burns up energy – even if it’s in very small amounts.
Food Calories Tables
Rice and cereal based products
| Food | Calorie (Kcal) |
|---|---|
| White bread, (1 slice) | 48 |
| Chicken porridge (1 bowl) | 182 |
| Chicken rice (1 plate, 250g) | 278 |
| Claypot chicken rice (1 bowl) | 898 |
| Cooked rice (1 bowl) | 207 |
| Curry Laksa (1 bowl) | 586 |
| Curry puff (1 piece, 40g) | 128 |
| Fried kuih-teow (1 plate, 170g) | 324 |
| Fried mee/mee hoon (1 plate, 170g) | 281 |
| Fried rice (1 plate, 330g) | 637 |
| Mee Bandung (1 bowl, 450g) | 549 |
| Mee Hailam (1 bowl) | 277 |
| Mee soup (1 bowl, 560g) | 383 |
| Nasi bryani (1 plate, 240g) | 448 |
| Nasi lemak with sambal (1 bowl) | 644 |
| Nasi minyak with beef rendang (1 bowl) | 664 |
| Penang Laksa (1 bowl) | 436 |
| Plain roti canai (1 plate, 95g) | 301 |
| Prawn mee Soup (1 bowl) | 293 |
| Sandwich, sardine (1 piece, 30g) | 71 |
| Spaghetti with chicken and mushroom (526g) | 463 |
| Wanton mee (dry) (1 bowl) | 409 |
| Wanton mee Soup (1 bowl) | 217 |
Meat and egg products
| Food | Calorie (Kcal) |
|---|---|
| Anchovy, dried, fries in chili (1serving, 40g) | 126 |
| Ayam rendang (1 portion) | 258 |
| Beef burger (1 piece, 180g) | 427 |
| Beef satay (10 sticks, 150g) | 360 |
| Century egg (115g) | 97 |
| Cheese burger (regular,120g) | 341 |
| Chicken Chop with french fries (1 portion) | 726 |
| Chicken curry (1 piece, 125g) | 195 |
| Chicken satay (10sticks, 150g) | 365 |
| Deep fried sotong(1 small plate) | 630 |
| Egg (1 whole, 50g) | 71 |
| Fish ball (5 balls, 45g) | 37 |
| Fish & Chips (1 portions) | 427 |
| Fish Head Curry (1 small plate) | 288 |
| Fried chicken (1 piece, 120g) | 255 |
| Hot dog (80g) | 225 |
| Ikan Asam Pedas (1 medium piece) | 180 |
| Prawn Sambal (1 small plate) | 194 |
| Quail egg (5 whole, 60g) | 85 |
| Sweet & Sour Fish (1 medium size) | 567 |
Fruit and vegetable product
| Food | Calorie (Kcal) |
|---|---|
| Apple, red (1 whole small, 100g) | 52 |
| Banana (2 medium, 185g) | 124 |
| Bitter gourd (1 whole elongated, 394g) | 57 |
| Broccoli (1 lobe large, 154g) | 45 |
| Cabbage (1 cup, 70g) | 15 |
| Carrot (1 cup, 125g) | 45 |
| Celery (1 cup, 125g) | 14 |
| Egg plant (1 whole elongated, 131g) | 36 |
| Kale (1 cup, 63g) | 27 |
| Kangkung Belacan (1 potion) | 165 |
| Kiwi (1 whole small, 90g) | 35 |
| Lady’s finger (5 whole elongated, 66g) | 18 |
| Lemon (1whole medium, 140g) | 10 |
| Mango (1 whole large, 230g) | 103 |
| Mushroom (5 pieces, 11g) | 34 |
| Orange (1 whole medium, 130g) | 38 |
| Papaya (1 slice, 160g) | 35 |
| Radish （1 whole elongated，263g） | 31 |
| Spinach (1 cup, 55g) | 14 |
| Tomato (2 whole small, 45g) | 9 |
| Watercress (1 cup, 77g) | 15 |
Beverage and dessert product
| Food | Calorie (Kcal) |
|---|---|
| Agar-agar (1 piece) | 37 |
| Apple pie (1 slice) | 260 |
| Cake, swiss roll (1 piece, 10g) | 36 |
| Carbonated drink (1 bottle, 600ml) | 258 |
| Chocolate cake (1 slice, 64g) | 235 |
| Doughnut (1 piece, 75g) | 68 |
| Instant coffee (1 packet, 20g) | 87 |
| Low fat yogurt (1 cup) | 100 |
| Milk chocolate (1 medium bar, 100g) | 483 |
| Milo (1 small cup) | 133 |
| Pisang goreng (1 piece, 65g) | 129 |
| Spring roll (fried) (34g) | 91 |
| Spring roll (wet) (50g) | 94 |
| Soy milk (245g) | 132 |
| Tau foo fah (1 bowl) | 144 |
| Teh tarik (1 small cup) | 83 |
| You Car Kueh (1 piece, 70g) | 292 |
| Water | 0 |
Miscellaneous
| Food | Calorie (Kcal) |
|---|---|
| Granulated sugar (1 tablespoon, 15g) | 59 |
| Butter (1 tablespoon, 14g) | 106 |
Source: Nutrient Composition of Malaysian Foods, 1997, 4th Edition, Malaysian Food Composition Database Programme c/o Institute for Medical Research Kuala Lumpur.
CALORIE RECOMMENDATIONS, MEN
The amount of calories men require each day varies based on their age and activity level. Calorie recommendations decrease with age. The U.S. Department of Agriculture recommends men consume 2,000 to 2,600 calories if they’re sedentary, 2,200 to 2,800 calories if they’re moderately active and 2,400 to 3,000 calories per day if they are active.
CALORIE RECOMMENDATIONS, WOMEN
Because women generally have a smaller frame and less lean body mass than men, they usually require fewer calories. The U.S. Department of Agriculture recommends women consume 1,600 to 2,000 calories if they are sedentary, 1,800 to 2,200 calories if they’re moderately active and 2,000 to 2,400 calories per day if they are active.
References
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