How Many Calories Does This Have?
As I talk to people about food and calories I have come to realize that most people have no idea how many calories are in certain types foods. Now I’m no nutritionist by any means, but I have a few ways to estimate the amount of calories in foods that I want to share here.
Before you begin of course, you have to know the amount of calories that you need to consume in order for you to either drop, maintain, or gain weight. So lets assume that you already know that and that your calorie intake is around 2000 calories per day. You divide up your meals into 5 for the day which leaves you with about 400 calories per meal.
So here is a very simple formula that I use in my head to estimate the calories in food that I will eat through out the day.
Meats and Proteins – Lean Cuts 200 calories per 6 oz
The general rule of thumb that I follow with meats is that I know that roughly all lean cuts of meats like fish, chicken, beef, pork, and turkey don’t have too many calories.
Every 3 ounces of meats have about 100 calories. 6 ounces would be 200 calories and 9 ounces would be 300 calories. One boneless skinless chicken breast would roughly be about 6 ounces making it about 200 calories.
Eggs you should remember that they are about 60 to 70 calories and just the egg whites are about 30.
Fruit – 100 calories per normal medium size piece
Now fruit has a lot of calories. Most people don’t know that. They think pounding down fruit all day is healthy. In a way it is, I guess. Better than eating candy and sweets all day but fruit has a lot of calories.
For example a medium banana or a medium orange has about 100 calories. Not those huge bananas and huge oranges that have even more. My general rule of thumb on fruit is that a normal piece of fruit like an orange, apple , banana, peach, or pear has about 100 calories. 1 whole cup of berries have less though. around 50 to 75. That’s whay I love berries!
Vegetables – 50 calories per 1 cup of any type
No calories here at all! Eat all you want on these. 1 cup of veggies comes out to about 50 calories. I keep that in mind at all times when it comes to veggies.
Vegetables fill you up and never really increase your calorie intake. Plus they add plenty of nutrients and help keep you nice and regular .
I guess moms have been right for all these years.
Carbohydrates – 200 calories for 1 cup
Good old carbohydrates.
These foods pack the most calories. 1 slice of whole wheat toast is around 100 calories. 1 cup of brown rice or pasta is about 200 calories. Medium baked potato is about 200 calories. Cereals, oatmeal, waffles, pancakes and tortillas all fall in this category. I always try to remember stick to 1 serving of these in my meals.
I never take them out or avoid them though, because they do fuel me up.
How To Estimate Calories In Condiments
Condiments like oils and dressings have lots of calories. Just 1 tablespoon of ranch has roughly 100 calories. A tablespoon isn’t much either so you can see how easily someone can pound down too many calories without even thinking about it.
Always keep in mind that about 1 tablespoon equals around 100 calories. Once you remember that you will tend to not put too much on your foods.
Fats And Sugars Have The Most Calories
No surprise here right? These are the easiest foods to estimate calories for. Anything fatty or anything sugary will contain a butt load of calories…. period.
One last way to estimate calories in food is to simply start reading food labels. Isn’t that why they are there anyways?
Start to look from time to time. Soon you’ll start to just kinda “eyeball” a plate of food and know how many calories are on it. My lazy butt does it all the time. I’m pretty sure anyone else can do it.