Is 200 kcal in food a lot or a little? 30 photos with examples

Calorie is a unit of measurement of the energy value of foods. We are talking about the amount of thermal energy that the body produces when digesting food. Kilocalories (kcal) are traditionally used to denote it.

How do scientists calculate the energy value of certain foods? They burn them in special devices and measure the amount of heat that is released. Sealed chambers also make it possible to measure the heat generated by a person, which makes it possible to judge the physiological energy value of food.

There are different approaches to weight control. One of the most effective is to count calories. In short: to lose weight, you need to expend more energy than you consume. But how do you know for sure how many calories you take in per day and how many you “burn”? Calculation systems have been developed for this purpose. To calculate the calorie content of your diet, you need to know the weight of each portion and keep a food diary. If you're not used to it, it may seem difficult and burdensome, but you will quickly get used to it. Moreover, special applications for smartphones make the task easier.

Daily calorie intake for an adult

How many calories you need to consume per day depends on many factors, including age, weight, height, gender, health and lifestyle. Doctors have different estimates of the recommended caloric intake. The British National Health Service gives these figures:

• 2,500 kilocalories is the average norm for men per day;
• 2,000 kilocalories is the average norm for women.

There are a thousand calories in one kilocalorie. The numbers shown reflect the number of calories needed to maintain a stable body weight. You shouldn’t rely on these numbers if you’re planning to lose weight, but they are important to take into account in order to clearly understand your own physiological needs. However, there are other recommendations, for example, American researchers propose a different standard:

• 2,700 kcal per day – for men;
• 2,200 kcal – for women.

At the same time, the UN states that the average person needs a minimum of 1,800 kcal per day. Please note that this is the minimum, and not the optimal amount of calories according to UN experts. At the same time, the British National Health Service recommends paying attention not only to the calorie content of food, but also to its quality and variety, and not neglecting physical activity. Israeli scientists insist that a hearty breakfast of up to 700 kcal helps maintain a healthy body weight and reduces the risk of developing diabetes.

However, all these figures are approximate. And to calculate how many calories you personally need per day, you will have to use special formulas.

What 200 kcal looks like - examples

The diameter of the plate in the photo is 26 cm. Note that the indicated number of products is approximate - and their actual calorie content may vary within 200 ± 50 kcal:

Celery – 1425 grams

// Vegetables - fiber and starch content tables

Broccoli - 590 grams

Young carrots - 570 grams

Apples - 385 grams

// Fruits with a low glycemic index

Kiwi – 325 grams

Avocado – 125 grams

Unsweetened melon – 550 grams

Grapes – 290 grams

Dried fruits - 83 grams

Pasta - 145 grams (weight after cooking)

// Glycemic index of pasta (pasta, spaghetti and other types)

Sausages – 66 grams

Turkey ham - 204 grams

Eggs - 150 grams

// 3 eggs a day - is it normal or too much?

French fries - 73 grams

Potato chips - 37 grams

Whole grain bread - 90 grams

// Glycemic index of bread - white, whole grain and after freezing

Donut with glaze - 52 grams

Muffin – 72 grams

Breakfast cereal - 51 grams

Calculation of calories for weight loss

To lose weight, you need to eat fewer calories than you burn. It is not difficult to understand exactly how many calories should be in your daily diet: you need to reduce the energy value of food. If you regularly train or play sports at least several times a week, it is enough to reduce the caloric content of your diet by 10%. That is, if you calculate that your physiological norm, taking into account your lifestyle, is 1800 calories, then to lose weight you need to reduce your daily diet to 1680 kcal.

If you lead a sedentary lifestyle and physical activity is an exception to the rule, you will have to subtract 20% of calories from the daily menu. Then, with a physiological norm of 1800 kcal, you will need to eat only 1440 kcal per day to lose weight.

A sharp reduction in diet of more than 20% poses health risks. But if you are obese and tend to overeat, your doctor may recommend reducing your diet by 40%. But not from the physiological norm, but from the number of calories that you are used to eating every day.

Food calorie tables

Cereals (per 100 g of product):

Meat, poultry, eggs (per 100 g of product):

Sausages (per 100 g of product):

Canned meat (per 100 g of product):

Dairy products (per 100 g of product):

Fish and seafood, caviar (per 100 g of product):

Vegetables, nuts (per 100 g of product):

Fruits, berries (per 100 g of product):

Bakery products, flour (per 100 g of product):

A simple way to balance your diet for weight loss

Calculating calorie content requires habit and knowledge of the energy value of different foods. It is important not only to adhere to the daily norm, but also not to forget about the quality of the products. Because 500 kcal of fresh vegetables is healthier than 500 kcal of sweets and fast food. You don’t have to weigh the food yourself and create a menu for the week: we offer ready-made balanced meals for the amount of kcal you need. It is not only healthy, but also tasty, which means that there will be no temptation to indulge in foods that are too high in calories.

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