There are a huge variety of methods and methods for losing weight. And a food calorie analyzer can be a good helper in this matter.
Convenient online calculator
How often, when we step on the scale or try to fit into our favorite skirt, we discover something terrible... And then we immediately begin to act!
We reduce the amount of food we eat to unimaginably tiny portions, remove foods rich in fats and carbohydrates from the diet, start running in the morning until exhausted... At the same time, we don’t think about the fact that such actions will only give a temporary result, but their consequences can be catastrophic for the body .
But it’s much easier to determine the calorie content of your diet according to gender and age. Isn’t it better to create a menu of those products that will allow you to not gain weight and not collapse into a hungry faint? First, let's figure out the correct calculation of calories, and only after that you can create a menu. After all, this method of losing weight is based on a calorie diet.
How to calculate the calorie content of ready-made dishes?
What is calorie content? This is the energy that our body receives from the complete processing of the products we consume. It is measured in kJ (kilojoules) or kcal (kilocalories).
What does the ability to calculate the calorie content of dishes give? First of all, the opportunity to effectively lose weight without particularly restricting yourself in food.
Each person’s body is individual, therefore the specific need for the amount of energy per day also varies. The low-calorie program will be different for everyone. It is this approach that will allow you to lose weight gradually, without significantly limiting your diet, and will consolidate the result.
There are several ways to calculate the number of calories for weight loss. The food calorie analyzer will allow you to instantly find out how many kilocalories are in the products and dishes that you plan to cook and eat. That is, all that remains is to choose what you need. This program can be used online or downloaded to your personal computer.
The benefits of a calorie analyzer when losing weight
The calorizer has a lot of advantages.
- Firstly, with its help you can immediately see the pros and cons of consuming certain products.
- Secondly, it is possible to keep a personal consumption diary, analyzing successful or unsuccessful decisions and combinations.
- Thirdly, the analyzer can show you a diagram chemical composition product.
In addition, it will help calculate exactly your need for calories, proteins, fats, carbohydrates, as well as vitamins and minerals, if you indicate your data: age, weight, height. This is important because not all foods contain the full range of essential nutrients.
And an optimal diet is important to us, so we need to consume a variety of foods to meet our nutrient needs.
Some analyzers also have such an excellent function as a power planner. You can plan, buy, cook and not bother for several days. The food diary even provides the ability to create graphs and tables.
It is best to understand the intricacies of the analyzer using an example:
- Here buckwheat porridge, which was sung by all nutritionists. By running the analyzer, you can immediately find out the amount of proteins, fats and carbohydrates it contains.
- You plan to eat not only buckwheat, but also cabbage salad with green onions, cucumber and dill? Check all the ingredients and add up the result.
Now the calorie content of your meal is known - adjust it by adding or eliminating foods and ingredients.
Safe weight loss:
Calories needed per day: $( ccResult.safeCalories )
Necessary $( ccResult.safeDays ) days.
$( -ccResult.safeWeeklyGrams ) g. per week $( -ccResult.safeMonthlyKgs ) kg. per month.
Zigzag calories:
Extreme Weight Loss:
Calories needed per day: $( ccResult.extremeCalories )
Necessary $( ccResult.extremeDays ) days. for weight loss with $( ccData.currentWeight ) kg. up to $( ccData.goalWeight ) kg.
$( -ccResult.extremeWeeklyGrams ) g. per week $( -ccResult.extremeMonthlyKgs ) kg. per month.
Zigzag calories:
× You can select products according to the required number of calories (as well as proteins, fats, carbohydrates and bread units) in our . You can check whether you are overweight or obese at .
Excess weight is a serious cause for concern. This problem worries many people today. The topic of losing weight is discussed with particular interest among women. People having overweight As a rule, they suffer from complexes and do not know how to value themselves and fully accept their own achievements. They are constantly on a diet, limit themselves to flour and sweets, and endlessly calculate the calorie content of foods. They set their own daily calorie intake standards and try not to go beyond it. Frames are sometimes so rigid that it is impossible to stick to them for a long time. Fans of various diets often reach a critical point, which can cause irreparable harm to health. Some especially impressionable people are afraid to allow themselves an extra piece of their favorite dish and refuse even the required amount of food.
Many people set themselves the goal of losing excess weight, but not everyone achieves their desired goal. To achieve results, it is important to first correctly calculate your calorie intake per day, and then systematically maintain your diet. Using a special calorie calculator, you can calculate your daily requirement online. Calculating is not at all difficult: you just need to enter the appropriate numbers in the specified fields and wait for a promising weight loss plan to appear.
Five calculation formulas
The site offers weight loss techniques that you can choose for your situation. There are five calculation formulas in total: Mifflin - St. George, Harris - Benedict, Ketch - McArdle, Tom Venuto and the World Health Organization formula. All of them are aimed at achieving one goal - weight loss, systematic weight loss. The difference is that the formulas consider different methods of influencing the body and offer their own options for calculating calories per day, week, month. In each specific case, the user has the opportunity to make his own decision. You can agree or not with the proposed conditions, draw certain conclusions, and analyze the data. The so-called calorie zigzag shows required quantity calories that can be consumed per day.
Safe weight loss
When making a calculation, it is important for the user to choose the path along which he will act: fast weight loss or smooth. Safe weight loss means that the daily intake should not be less than 1200 calories per day. This is the most gentle option for keeping your body in great shape. Losing weight occurs naturally, the process is not accompanied by giving up all sorts of goodies. A person just starts to consume a little less food and over time comes to the expected result. Time limits can stretch for months and years(depending on how many kilograms need to be lost), but the effect, as a rule, is aimed at the long term.
Most sane people will choose the safe option. Here you won’t have to risk your health and spend a lot of energy fighting your own body. The calculation is made in such a way that the person experiences virtually no mental or physical discomfort.
Extreme weight loss
Sometimes you need to lose weight urgently. This happens when some important event or event is planned. In this case, the person does not have the necessary reserve of time to wait. It is required to carry out a competent calculation of the daily norm in order to strictly follow the intended goal. It is unacceptable to deviate from the conditions. The calculation is precisely based on the willpower of the individual, on the ability to deny oneself gastronomic pleasures. With this option, you are allowed to consume less than 1000 calories per day. The calculation is made individually, depending on the indicators of general activity and the starting position.
It must be said that the effect of such weight loss is very short-term. The mistake many people make is that they get too involved in the process. It is impossible to calculate and predict consequences such as feeling unwell, depression.
Why some people never manage to lose weight
Most people want quick results when minimum investment effort. They expect weight loss the morning after making an important decision. But no one can do this. Some people start to stress themselves out needlessly, demanding immediate and quick weight loss results. Women sometimes set initially unattainable standards for themselves, and then complain to everyone about their unfair fate. Someone refuses food for several days in a row, bringing themselves to the point of fainting from hunger. Such behavior cannot but have a negative impact on health. It's important to know what to do before you set off. Many people give up before they even take the first step. That is why they are still where they once planned to begin confidently moving forward.
The most important thing is to learn to set a goal and go towards it every day in small steps. No one is able to cover a large period of time at once, or make a leap. There is no need to constantly scold yourself for being overweight. Review your diet, but don't take rash steps. Maintaining your own attractiveness means, first of all, giving up harsh, destructive criticism, which exhausts the soul, but does not lead to personal development, does not help a person work on himself.
Thus, anyone can try to calculate using the proposed scheme. You just need to remember that the process of losing weight is purely individual and proceeds differently for everyone.
Why is it that some people can eat whatever their heart desires and never get fat, while others only need to sniff an extra bun and the hated fat on their tummy is right there? This is just the way our life works, this is how metabolism works: the calories consumed are burned without a trace or accumulated in the body - and there is no other way.
Counter - calorie calculator for weight loss online
Disappointing conclusion number one: There are lucky people in the world who can safely give up on losing weight and counting calories.
Are you one of these lucky ones? Then read on to find out the main (and very simple) rule, without which neither long-term weight loss nor further maintenance of the desired weight is possible. And to learn to use this rule every day.
Positive conclusion number two: If you want to control your weight, count calories!
Do this every day, without breaks and days off! You ask, is it possible to lose weight without daily counting calories? We answer: yes, it is possible, but only for a short time. Because then all the lost kilograms will come back, and they will also take a couple of extra ones with them. Is this a familiar story? That's the same! It turns out this way because when we diet, we limit ourselves in food. The body doesn’t like this - it doesn’t receive enough of the substances it needs and experiences stress. He begins to panic and then, after finishing the low-calorie diet, he actively accumulates fat, otherwise, God forbid, he will starve again.
So what will give you a daily calorie count?
Slenderness: you will begin to like your own reflection in the mirror
Health: you will forget about doctors and pills
Youth: your body will become younger and full of energy
First, let's figure out what “calories” are. And this is nothing more than energy for our body. Calories enter our body with food and are spent as intended. That is, the body “burns calories”, using them for physical and mental activity. And those calories that are not consumed by it remain in the body “for a rainy day”, as a reserve - already in the form of fats. And a lack of calories provokes the body to more actively gain weight (plus it also leads to malaise and weakness). What follows from this? -
Life-affirming conclusion number three: In order not to provoke the body to gain excess weight, you need to know your daily calorie intake and maintain a calorie balance.
If you are not interested in a one-time result, but a long-term one, if you want to maintain health and youth, then counting calories will be the only right choice on the path to an ideal figure.
Everyone has their own daily calorie intake; it depends on many factors: age, gender, weight, height, lifestyle, as well as the individual characteristics of the body. Ours will help you determine exactly how many calories you need per day to stay slim.
An online calorie counter will help both women and men. With its help you can:
Lose weight correctly
Gain weight correctly
Maintain optimal weight
The daily calorie intake depends on the goal.
Although our calorie calculator for weight loss is very accurate in its calculations, still remember that the error of the results can be quite high. This is due to the fact that it is impossible to determine with 100% accuracy the rate at which your body burns calories. To minimize errors, we suggest using an online calorie counter in this way:
1. Start losing weight or gaining weight with the daily caloric intake suggested by the calculator.
2. If, when losing weight, the weight does not decrease after one or two weeks, then reduce your daily caloric intake by 100-200 calories. Continue the reduction until your body weight begins to decrease.
3. If when dialing muscle mass If your weight does not increase after one or two weeks, then increase your daily caloric intake by 200 calories. If after a week there are still no results, add another 200 calories to daily norm. Continue to increase your caloric intake until your body weight begins to grow at the pace you want.
Counting calories is the way to a beautiful figure and a healthy body. This is what will allow you to maintain the desired shape long time without constant restrictions on your favorite treats.
We bring to your attention a table of food calorie content and a simple calorie counter-calculator for ready-made meals, with which you can online calculate how many calories are in your daily diet and adjust your diet menu for weight loss. You will find instructions for using the calculator below in the article.
Remember the joke: “U Soviet people two problems: where to get food and how to lose weight.” As soon as the first problem was more or less dealt with, the second became even more pressing. The answer is almost obvious: you need to eat less. But what does less mean? And how much is it needed? Let's try to figure this out.
Why do you need an analyzer?
The law of conservation of mass as formulated by Lomonosov states that “ if it decreases in one place, it will be added in another«.
“Added”, that is, excess weight is the extra food we eat. Moreover Not only the weight of the products is important, but also their energy value- that is, calorie content.
Calorie counting for weight control was invented in the 20s of the twentieth century. The concept of “calorie” in nutrition science comes from physics, where it is a unit of measurement of heat.
In dietetics, a calorie is called the amount of energy released when food is digested.
So, 1 g of protein and carbohydrates gives an average of 4 kcal, fat - 9 kcal. Of course, these figures are conditional and averaged: calorie content depends not only on the conditions and methods of production, but also on the individual digestibility of a given product by the body.
The tables usually write the calorie content of 100 g of product. To evaluate energy value of your lunch, you need to multiply the weight of each part of it by its calorie content.
This is where a calorie calculator comes to the rescue; online calculation of the calorie content of the daily diet - different food products and ready-made dishes - can greatly help during a diet for weight loss. But before we count how much we actually eat, Let’s decide on another question: how much is needed??
The norm is how much
There are general principles determining the amount of calories the body needs. Daily requirement consists of energy W, necessary to maintain the basal (or basal) metabolism at rest, and the energy expended on work, sports and recreation.
There are many formulas for determining the optimal number of calories for basal metabolism, but the range of results is small: 100-150 kcal. For definiteness, we use the Muffin-Jeor formula:
- W for women: 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age -161;
- W for men: 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age +5.
We multiply the resulting number of calories by the physical activity coefficient:
- with minimal load (sedentary work, lack of movement) - 1.2;
- with moderate activity (physical education 1-3 times a week after sedentary work) - 1.375;
- with average activity (hard work and training 3-5 times a week) - 1.55;
- with high activity (hard physical labor and/or intense training) - 1.725;
- at maximum load (both physical and mental) - 1.9.
For example, a 30-year-old woman, weighing 65 kg and height 170 cm, with moderate activity (1.375) will need W*1.375 = (9.99*65+6.25*170-4.92*30-161) *1.375 =1403 , 25 * 1.375 = 1930 calories per day.
This figure should be taken into account when creating a menu. Unfortunately, most of us eat more than we need. Hence all sorts of problems: after all, excess weight is not only ugly, but also not healthy. And then we remember about diets...
Our article describes in detail. Find out more now!
Weight loss diets that use this calculation
The first rule of all “counting” diets is keeping a food diary, in which absolutely all foods eaten during the day are recorded. Yes, yes, and a pie at lunchtime too! And ice cream on the way home...
Calculating the actual number of calories, it’s easy to determine where exactly we are typing too much. Some diets are based solely on counting - they are called by the number of calories: the “1200 cal” diet, “2000 cal”.
Calorie tracking is very important for athletes- for example, wrestlers. But even if calorie counting is not literally included in the diet description, at the initial stage it is important to know how much - and due to what - you are overeating.
Having learned to count, let's move on to the second rule: For painless weight loss, you need to reduce the estimated number of calories by about 15%. In our example, this is 290 kcal. A specific diet will tell you which products to use to make this reduction so as not to harm your body.
The most popular are, and many others.
The general principles of all these methods are: regular and frequent meals ( 5-6 per day), large number water ( 2-3 liters per day, not counting tea and coffee), a full night's sleep ( 7-9 hours) and reasonable physical activity. The Atkins diet involves avoiding fast carbohydrates. to lower blood sugar and force the body to break down fats.
The “Kremlin diet” is based on approximately the same principle of reducing the amount of carbohydrates. Each carbohydrate-containing product is awarded “ point"(meat is considered 0 points, but sugar is 99), and A strictly prescribed number of points is allowed per day(20 at the initial stage, 40 at the second stage, etc.).
The Frenchman Dukan is even more democratic - his motto “eat and lose weight” attracts millions of fans all over the world. The main enemies in the Dukan diet are: fat and fast carbohydrates, but other products can be consumed in any quantity.
Kim Protasov also suggests giving up carbohydrates and fats by going to raw vegetables, fermented milk products and pure proteins. Let's also mention "separate meals", various mono-diets, “Madonna’s diet” - macrobiotics... There are dozens of options, choose for yourself. Now let's move on to practice.
The following video explains in detail how to count calories in prepared foods:
Online payment rules
So, how to correctly calculate calorie content? ready-made dish by ingredients using our online calculator for calculating calories in food products, what else will you have to calculate? First of all, write down your menu for the day in detail and weigh each dish.
At first you will have to weigh each product, but over time you will learn to determine the weight “by eye”. Complex dishes need to be broken down into simple components.: if you prepared “pork baked with mushrooms and cheese with mayonnaise,” then write down separately the pork, mushrooms, cheese - and don’t forget the mayonnaise and... the oil in which it was all fried.
The left column of the table shows different product groups: alcoholic drinks, jams, main courses, cereals, dairy products, etc. To calculate the calories eaten per day using a calculator, you can choose your dish directly in this list: just click on the selected item and a more detailed list will open.
You only need to fill in the first (blue) column: the number of grams. Product composition (percentage of fats, proteins and carbohydrates) and The calculator will show the number of calories automatically.
Having found all your products in this way and filled in all the first columns, we get the result: it is displayed at the bottom of the table in the same order: weight, composition, calorie content. To see only your products, you need to click the button " only filled"at the top.
Second way— click the “Only filled in” button immediately, the table will be cleared, and you can enter the name of the product in the blue window at the top.
It's easier - no need to rummage through all the products, but note that a product is “identifiable” only as it appears in the table. And if you type “turkey”, you won’t see the result: the table “knows” only turkey. By selecting options you can easily find the item you need.
Once all your foods are accounted for, you'll see your menu's total calories—and you can make adjustments in the “grams” column. Due to what - it depends on the method you choose.
And finally, one more note. In addition to calorie tables, there are tables of energy consumption during exercise various types sports
So, when jogging, a person weighing 70 kg loses about 450 kcal per hour, slow crawl swimming burns 490 kcal per hour, and a hundred slow squats will remove only 200 calories. At the same time, a 100-gram pie with jam will add 284 kcal! And before you go to the candy store, think about whether you are ready to jog for half an hour or do squats a hundred times... And if you do right choice, you will certainly succeed!
How to find out how many calories are in foods and choose suitable diet, described in this video:
Let's get straight to practice.
Scales It is best to choose electronic ones. This way you will know the exact weight. It's easy to test the scale before purchasing: take a small object (or several objects) whose weight you know and place it on the scale several times. Reboot the scale and check again. If the number does not change, the scales are not lying. Many manufacturers allow an error of +/- 5 grams. Tables of weights and measures for determining the weight of products are not helpful here: After cooking, the dish will need to be weighed in order to calculate its total calorie content, and then your one serving.
It is best to choose electronic scales
Collection of calorie tables can be found in any bookstore, and you will always have it at hand. The calorie content of the product is also indicated on the packaging. The numbers may vary slightly in different tables. Choose one table for yourself and use only that one.
All kitchen utensils It is advisable to weigh it in advance so that later you can easily subtract the weight of the dishes or plates.
When preparing dishes, it is important to remember: calorie content of water, salt- 0 (zero) kcal. But water adds weight and thereby changes the overall calorie content of the dish.
The more water you add, the more weight and the fewer calories per 100 grams
The dish you counted once is more no need to recalculate, if its composition does not change. Just write down the quantities of ingredients you need in your notebook.
And most importantly - formula to calculate the calorie content in 100 grams of a finished dish:
How to understand the symbols in this formula?
A (grams) - total weight of the finished dish in grams;
B (kcal) - the total caloric content of foods in the finished dish.
How to use this formula?
We multiply the two numbers diagonally by each other and divide by the number that is diagonally with X:
B × 100: A= the number of calories in 100 g of the dish you prepared.
Is the formula not very clear? Let's get on detailed examples Let's look at how to put it into practice.
Simple dishes: porridge
Let's start with simple dish and calculate the calorie content of ordinary rice porridge.
100 grams of rice porridge contains 110 kcal
Ingredients:
. Rice - 300 g
. Water
. Salt
1. 100 grams of dry rice contains 330 kcal.
2. For our porridge we took 300 g of cereal: 330 kcal × 3 = 990 kcal.
3. The entire volume of cooked rice porridge will have calorie content 990 kcal: Apart from water and salt, which, as we already know, have no calories, we did not add anything else.
4. From 300 g of dry rice you get about 900 g of ready-made porridge.
5. Using the formula, we calculate the calorie content of rice porridge per 100 grams:
900 g rice porridge = 990 kcal
100 g rice porridge= X kcal
990 × 100: 900 = 110 kcal (990 multiplied by 100 and divided by 900)
So, our result: 100 grams of rice porridge contains 110 kcal.
Using a similar scheme, we calculate the calorie content of boiled pasta, beans, and lentils. Before cooking, weigh the dry pasta and calculate the calorie content of the dry weight. Boil the pasta, drain the water and weigh the finished pasta: the weight will be greater because the pasta has absorbed the water. Then we calculate the calorie content per 100 g ((WIDGET-6490))
Complex dishes: cream soup and apple sambuca
Calorie content of a multi-component dish is not much more difficult to calculate than the calorie content of simple porridge. Let's cook some hearty food pumpkin soup.
100 g of pumpkin puree soup contains 64 kcal. For your convenience, all data is given in the table.
|
Product |
Product weight |
Calorie content per 100 grams |
|
|
Milk 3.5% |
1 l (1000 ml) |
||
|
Potato |
|||
|
Onion |
|||
|
Butter 82.5% |
|||
|
Total: |
1630.5 kcal |
1. Total weight products needed to make pumpkin puree soup - 2675 g.
2. Total calorie content of foods - 1630.5 kcal.
3. In a deep saucepan, fry the onion in butter, then add carrots, potatoes and pumpkin cut into small pieces, pour in milk, add salt. Bring to a boil and simmer over very low heat for 30-40 minutes. After this, grind the vegetables together with milk in a blender into a puree.
4. The weight of the finished dish is 2562 g and contains all the same 1630.5 kcal (I remind you that water evaporates, not calories).
5. Using the formula, we calculate the calorie content of pumpkin soup per 100 g:
In 2562 g of soup = 1630.5 kcal
100 grams of soup = X kcal
1630.5 × 100: 2562 = 63.6 kcal (rounded to 64 kcal)
100 g of pumpkin puree soup contains 64 kcal.
And let's not forget about light dessert. Today on our menu airy apple sambuca with an amazing cinnamon aroma.
|
Product |
Product weight |
Calorie content per 100 grams |
Calorie weight of the product according to the recipe |
|
Apples (peeled and seeded) |
|||
|
Egg white |
|||
|
Total: |
479.4 kcal |
1. The total weight of the products that we will need to prepare the apple cinnamon dessert is - 790 g.
2. The total calorie content of these products is 479.4 kcal.
3. Let's prepare apple sambuca.
Sambuca is a gelled dessert based on whipped egg whites. Cut the apples into quarters, peel and remove seeds. Place in a mold, pour a couple of tablespoons of water into the bottom, cover with foil and bake in the oven at 180°C for about 25-30 minutes (until soft). Cool the finished apples, and in the meantime, dissolve the gelatin as indicated on the package and heat it to 40-50°C, after which we also cool it. Grind the apples into puree using a blender, add sugar and beat with a whisk (attachment) or mixer for about 1 minute. Then add to apples egg whites, beat for at least 5 minutes: the mass will turn white and increase in volume. Then pour in the gelatin and beat for about 1 more minute. Pour the mixture into bowls and place in the refrigerator for 3 hours. Before serving, sprinkle with cinnamon and garnish with apple slices and a sprig of mint.
4. The weight of the finished dessert is about 675 g and contains 479.4 kcal.
5. Let’s calculate the calorie content of apple sambuca per 100 g:
675 g of dessert = 479.4 kcal
100 g of dessert = X kcal
479.4 × 100: 675 = 71 kcal
100 g of apple sambuca contains 71 kcal.
Fry cutlets, chops and meat in batter
When counting calories fried foods one thing to consider key point: 20% the amount of oil that you pour into the frying pan is absorbed into the product (cutlets, chops). However, if you fry potatoes, other vegetables, flour products, do not lose sight of the fact that these dishes absorb oil almost 100%. This is especially true for zucchini, eggplant, pancakes, pancakes: they absorb oil like a sponge and always require additional “feeding”. When you sauté vegetables with oil, all the oil ends up in your stew. In this case, you need to take into account all the fats used in cooking.
Eggplants absorb oil like a sponge.
I suggest you have a hearty lunch fried chicken fillet with sour cream and garlic sauce.
|
Product |
Product weight |
Calorie content per 100 grams |
Calorie weight of the product according to the recipe |
|
Chicken breast fillet |
|||
|
Lemon juice |
|||
|
Vegetable oil |
900 kcal - 20%* |
||
|
Salt, pepper |
|||
|
Total: |
768 kcal |
*20% of the indicated calorie content of the oil is 180 kcal, which will be absorbed into the chicken meat. The rest of the oil will remain in the pan.
1. To prepare fried chicken fillet we will need 650 g products.
2. The total calorie content of these products is 768 kcal.
3. Let's start preparing lunch. Cut the chicken fillet lengthwise into two parts and lightly beat it. Salt, pepper, sprinkle with lemon juice and leave to marinate for 20-30 minutes. Then fry in vegetable oil on both sides until golden brown. Let's prepare the sauce for the chicken fillet. Ingredients to taste in the quantities you need: sour cream, garlic, herbs, salt. Squeeze the garlic through a press, finely chop the greens, combine with sour cream, add salt and mix. Or grind all ingredients with an immersion blender. Calorie content sour cream sauce will be equal to the calorie content of your sour cream: greens and garlic are very low calorie foods.
4. The weight of chicken fillet after cooking is about 400 g and contains all the same 768 kcal.
5. Now let’s calculate the weight of fried chicken fillet in 100 g using the formula:
400 g fried chicken = 768 kcal
100 g fried chicken = X kcal
768 × 100: 400 = 192 kcal
In 100 g of fried chicken fillet we have 192 kcal (excluding the calorie content of sour cream sauce).
If you want to cook meat in batter, then the caloric content of meat and vegetable oil you need to add the calorie content of the batter (flour, milk, egg).
How many calories are in broth and compote?
When cooking, part of the calories is transferred from the food to the broth: from fish - 15%, from meat - 20%, fruit - 30%, dumplings, manti and khinkali - 20%. These numbers may fluctuate: it all depends on the cooking time of the products.
Let's calculate the calorie content of salmon fish broth. Take a salmon steak weighing 300 g and 1 liter of water. Calorie content of salmon in 100 g = 142 kcal, in 300 g of this fish = 426 kcal (142 × 3).
426 kcal - 15% = 63.9 kcal (rounded to 64 kcal).
1 liter of salmon broth contains 64 kcal. 100 ml of broth contains only 6.4 kcal!
Boiled meat and vegetables
Today we have for dinner boiled beef, a glass of kefir and salad. The calorie content of kefir is written on the packaging, but we will calculate the calorie content of meat and salad ourselves. With a salad, everything is simple: add up the calorie content of all its components. We count the meat.
When cooking meat, about 20% of its calorie content goes into broth
Ingredients:
. Beef shoulder (boneless meat) - 1 kg
. Salt
1. 100 g of beef shoulder contains 208 kcal.
2. In 1 kg of shoulder blade: 208 kcal × 10 = 2080 kcal.
3. After cooking, the weight of boiled meat is about 700 g: boiled meat has decreased in volume and weight.
4. When cooking meat, about 20% of its calorie content goes into the broth, so 2080 kcal - 20% = 416 kcal, that’s how much was boiled into the broth from a piece of meat weighing 1 kg, and there are 1664 kcal left in the meat itself.
5. Now let’s calculate the calorie content of boiled beef per 100 g:
700 g of boiled meat = 1664 kcal
100 g of boiled meat = X kcal
1664 × 100: 700 = 237.7 kcal
100 grams of boiled beef shoulder contains 237.7 kcal (rounded to 238 kcal).
And in conclusion I want to give you useful advice: the calorie content of fruit compote (without sugar), broths, coffee and tea (also without sugar), garlic, herbs, and many dry spices is so small that you should not focus on it. You won’t be able to drink enough broth in a day to catastrophically go over your calorie intake. And, moreover, you are unlikely to handle so much garlic. But if you cook using fats, then you can reduce the calorie content of the first or second courses: after cooking, remove the fatty film from the surface of the dish with a spoon.
Counting calories may seem difficult at first glance. Already the second or third time you will do it better, and after a while you will do it automatically.
Now spring is the most beautiful time of the year, when nature awakens. I sincerely wish you to be in a fresh mood and vigorously move towards your intended goal.
Best regards, Natalie Lissi