How many Calories do I need to lose weight?

It is important to note that everyone's bodies are different, and weight loss is not an exact science. Therefore, it is important to listen to your body and make adjustments as needed to achieve your weight loss goals in a safe and healthy manner.

As a general starting point, most women need to consume between 1,600 and 2,400 calories per day, and most men need to consume between 2,000 and 3,000 calories per day to maintain their weight. To lose weight, you will need to consume fewer calories than this amount. To lose approximately 1 pound per week, you would need to reduce your calorie intake by about 500 calories per day. You can achieve this deficit by reducing your calorie intake and increasing your physical activity level.

The number of calories you need to consume to lose weight depends on several factors, such as your current weight, height, age, gender, activity level, and weight loss goals. However, in general, weight loss occurs when you consume fewer calories than your body burns.

Here is a list of foods with calorie of different category, groups etc. to maintain your diet plan.

FOOD GROUP::::::::::

Water====================================No Calorie

Coconut water =============100 ==============15.2

Fats and Oils::::::::::::::GRAMS:::::::::::::::::::::::CALORIE

Ghee ==============100 ===============920

Butter =============100 ===============717

Oil ================100 ===============900

Cheese ============100 ===============264.5

MILK:::::::::::::::MEASUREMENT::::::GRAMS::::::::::::CALORIE

Chocolate milk====== ===(1 cup)=========26 ===========208

Low fat (2%) milk================== ===12 ===========121

Pudding (any flavor)= ====(1/2 cup) ========30 ==========161

Skim milk ==============(1 cup) ========12 ==========86

Milk, whole, buffalo ================100 =============107.3

Milk, whole, cow ================100================72.8

Paneer =======================100 ===============257.8

Khoa ========================100 ===============315.9

Soy milk ======================100 ===============54

Tofu =========================100 ===============76

Yogurt (fruit-flavored, low fat)= (1 cup) ======42 ===========225

Yogurt (frozen, low fat) ===(1 cup) =========34 ===========220

BEANS:::::::::::::::MEASUREMENT::::::GRAMS:::::::::CALORIE

Black eye peas ========(1/2 cup) =======22 ============134

Garbanzo beans (chick peas) =(1 cup) ======45 ============269

Navy beans ==========(1 cup) =========48 ============259

Pinto beans========= (1 cup) ==========44 ============235

Refried beans ========(1/2 cup) ========26 ============142

White beans========= (1 cup) ==========45 ============249

FRUITS:::::::::::::::MEASUREMENT:::::::GRAMS::::::::CALORIE

Apple ===========(1 medium) ========21===========81

Apple juice========(1 cup) ===========28 ==========111

Applesauce ========(1 cup)===========60 ==========232

Apricot, dried==============100==================31.5

Avocado =================100 ==================144.3

Banana ===========(1) =====27 ==================105

Blackberry fruit ============100 =================54.2

Cherries red ==============100==================59.7

Blackcurrants =============100 ==================54.2

Custard apple =============100 ==================98.9

Cantaloupe==== (1 cup) =======14 ==================57

Dates (dried)=====(10) =======61 ==================228

Fruit Roll-Ups====(1 roll) =====12 ===================50

Fig =====================100 ==================81.5

Grapes=========(1 cup) =====28 ==================114

Grape Juice======(1 cup) =====23 ==================96

Guava ===================100 =================32.2

Jack fruit =================100 =================72.1

Litchi ====================100 =================53.7

Mango ===================100 =================41.8

Musk melon ===============100 =================23.1

Orange ======(1)========== 16================== 65

Orange Juice ===(1 cup) ======26 ==================112

Papaya ==================100================= 23.9

Peach ===================100 =================40.1

Pear ======(1) ============25 ==================98

Pineapple ====(1 cup) ========19 ==================77

Plum ====================100 =================56.8

Pomegranate ==============100 =================54.7

Prunes (dried)====(10) =======53 =================201

Raisins =====(1/2 cup) =======79 =================302

Raspberries==(1 cup) =========14 ==================61

Strawberries===(1 cup) =======11================== 45

Sapota(chikko)=============100 =================73.3

Watermelon ====(1 cup) ======12 ==================50

Wood apple ===============100 =================78.1

VEGITABLES::::MEASUREMENT:::::GRAMS:::::::::::CALORIE

Ash gourd =====================100================ 17.4

Bamboo shoot, tender============= 100================ 16.2

Bitter gourd =========== ========100================ 20.7

Bottle gourd=================== 100================ 10.9

Brinjal=================== ====100================ =25.3

Broad beans=========== ========100================= 29.3

Capsicum =====================100 ================= 16.2

Cauliflower ====================100================= 22.9

Celery stalk==================== 100================= 16.4

Corn=========(1/2 cup)==========21 ================= 89

Cho-Cho-Marrow ============= ===100=================18.8

Cluster beans====================100 ================ 40.1

Cucumber======================100 ================19.5

French beans====================100 ================24.3

Knol-Khol ======================100 =================16

Kovai ======================== 100 =================19.1

Ladies finger====================100 =================27.4

Parwar ========================100 ================24.1

Peas,fresh======================100 ================81.2

Plantain stem ===================100 ================ 39.4

Pumpkin ======================100 ================= 23.1

Ridge gourd ====================100 ================= 13.1

Snake gourd ===================100 ================= 12.4

Tomato ======================100 ================= 20.7

Zucchini, green ================100 ================= 20

GREEN LEAFY VEGITABLES:::::::GRAMS::::::::::::::::::CALORIE

Amaranth leaves ==============100 ================30.5

Beet greens ==================100 ================34.6

Brussels sprouts ===============100 ================44.2

Cabbage Chinese ===============100 ================ 17.9

Cabbage, green ================100 ================21.5

Cauliflower leaves ==============100================ 35.4

Colocasia leaves, green=========== 100================ 43.4

Drumstick leaves ===============100================67.3

Fenugreek leaves ================100 ================34.4

Lettuce =======================100 ================21.7

Mustard leaves =================100 ================30.3

Parsley ======================100 ================72.8

Radish leaves==================100================ 26.05

Spinach ======================100 ================24.3

Roots and Tubers::::::::::GRAMS:::::::::::::::::::::::CALORIE

Beetroot =================100 ================35.6

Carrot ==================100 ================33.2

Potato brown =============100 ================69.7

Radish,white =============100 ================32.2

Sweet potato,brown ========100 ================108.9

Tapioca ================100================ 79.8

Yam ===================100================ 84.3

Cereals and Millets:::::::::::::GRAMS:::::::::::::::::CALORIE

Rice (Brown) ===============100 ================ 353.7

Rice Parboiled ==============100 ================ 351.5

Rice Raw milled =============100 ================ 356.3

Wheat whole ===============100 ================ 321.9

Wheat flour ================100 ================ 320.2

Bulgar wheat ===============100 ================ 341.7

Refined flour ===============100 ================ 351.8

Ragi =====================100 ================ 320.7

Rice flakes =================100 ================ 353.7

Wheat semolina =============100 ================ 333.6

Wheat vermicelli =============100 ================ 332.6

Barley ====================100 ================ 315.7

Bajra=====================100 ================ 347.9

Jowar ====================100 ================ 334.1

Quinoa===================100 ================ 328.3

Amaranth seed, Black =========100 ================ 356.1

Grain legumes:::::::::::::::::::::GRAMS::::::::::::::::::CALORIE

Bengal gram, dal =============100================329.1

Bengal gram, whole ===========100 ================287

Black gram whole ============100 ================291.3

Cow pea, brown =============100================ 320.2

Cow pea, white ==============100 ================320.2

Green gram dal ==============100 ================325.7

Green gram, whole=====================100================293.7

Horse gram, whole============100 ================329.5

Lentil dal ==================100 ================322.4

Peas, dry ===================100 ================303.2

Rajma, red ==================100 ================299.2

Red gram, dal================100 ================330.7

Red gram, whole =============100 ================273.9

Soya bean, brown=============100 ================381.4

Condiments and Spices:::::::::GRAMS:::::::::::::::::::::::CALORIE

Green chillies=================100 ===============45.6

Coriander seeds================100 ===============268.8

Curry leaves==================100 ===============63.5

Garlic ======================100 ===============123.8

Ginger, fresh =================100 ===============54.9

Mint leaves ==================100 ===============37

Onion ======================100 ===============48

Asafoetida ===================100 ===============331.5

Cardamom, green ==============100 ===============255

Red chillies ===================100 ===============236.6

Cloves =======================100 ===============186.6

Cumin seeds ===================100 ===============304.4

Black cumin (Kalonji) ============100 ===============345

Fenugreek seeds ================100 ===============234.9

Nutmeg ======================100 ===============463.6

Basil seeds ====================100 ===============22

Anise seeds ===================100 ===============153.3

Pepper, black ==================100 ===============217.4

Poppy seeds ===================100 ===============422.5

Turmeric powder ================100 ===============280.5

Nuts and Oil seeds:::::::::::::::::GRAMS:::::::::::::::::::::::CALORIE

Almond ======================100 ===============609.2

Arecanut dried =================100 ===============350.6

Cashew nut ===================100 ===============582.6

Coconut dry ===================100 ===============624

Coconut fresh ==================100 ==============408.9

Gingelly seeds =================100 ===============507.6

Ground nut ===================100 ===============520

Linseeds =====================100 ===============443.8

Pine seed =====================100 ===============594.1

Pistachio nuts ==================100 ===============539.4

Sunflower seeds =================100 ===============586.2

Walnut =======================100 ===============671

Flax seeds =====================100 ===============534

Chia seeds =====================100 ===============486

Sugars:::::::::::::::::::::::::::::::::GRAMS:::::::::::::::::::::::CALORIE

Jaggery cane ==================100 ================353.7

Sugarcane, juice ================100 ================57.8

Egg, Poultry and Animal Meat::GRAMS:::::::::::::::::::::CALORIE

Egg, whole, raw =================100 ================134.7

Egg white, raw ==================100 ================44.6

Egg, yolk, raw ===================100 ================296.8

Chicken, leg, skinless ==============100 ================383.6

Chicken, thigh, skinless ============100 ================199.8

Chicken, breast, skinless ============100 ================168.2

Chicken, liver ===================100 ================123.8

Goat ==========================100 ================188

Sheep, shoulder ==================100 ===============200.7

Sheep, chops ====================100 ================118.5

Beef, chops =====================100 ================139.8

Pork, shoulder ==================100 ================237.3

Pork, chops ====================100 ================178.7

Fish and seafood:::::::::::::::::::GRAMS:::::::::::::::::::::::CALORIE

Cat fish =====================100 ================108.9

Mackerel ====================100 ================101

Matha ======================100 ================92.9

Pomfret =====================100 ================123

Salmon =====================100 ================172.3

Sardine =====================100 ================152.2

Shark ======================100 ================95.1

Silver fish ====================100 ================132.6

Catla =======================100 ================94.1

Tuna =======================100 ================112.3

Crab ========================100 ================81.9

Lobster ======================100================ 89.6

Oyster =======================100 ================60.2

Tiger prawns ==================100 ================65.2

Clam ========================100 ================58

Squid ========================100================ 80