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Calorie counter for weight loss and healthy eating

Updated on March 27, 2014
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What is a calorie counter?

A Calorie counter is the total diet tracker and a food journal tool that helps you to count your daily calorie intake. Calorie counting is an easy approach to manage your weight. If you have certain calorie requirements or want to monitor your daily calorie intake, you can use a calorie counter. It will help you to track how many calories in your diet, the amount of calories in the food you eat and the number of calories you have burned by doing exercise. Its chart shows how many calories are in a certain food. You can use a calorie counter as your personal food diary.



How to use a calorie counter?

Calorie counters are typically free and easy to use. You can register for a calorie counting site and set your weight loss goal. After setting the weight loss goal this tool will give you all the direction such as how many calories do you need per day or how many calories have to burn each day. You just need to type the foods name in the food diary that you have eaten in a meal and rest of the work will make your calorie counting tool. However, if you aren't registered and simply want to investigate the value of a certain food, just type the food name in the search box and click enter, instantly result will come out. For example, if you want to know the energy value of rice, simply put this name in the box and click enter , it will show you that 1 cup rice (long- grain) contains 205 calories, 45 g carbohydrates, 2 mg sodium , 55 mg potassium, 1 g dietary fiber, 4 g protein, 2%calcium and 4% iron. Again, if you want to know how many calories have you burned by walking or other exercise, it can show you, for example, A person of 160 lbs burns 130 calories with 30 minutes brisk walking. You just need to type your weight (in pounds), duration and type of exercise.

Calorie counting via my fitnesspal mobile application

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Calorie counter helps you to adopt the mindset of healthy eating

It can be a daunting task to revamp your daily menu especially you are not habituated to monitor your daily intake. In that case a calorie counter can help you to adopt the mindset of healthy eating. Take a look on your current health condition and weight, is losing weight the main concern to you or want to gain some extra weight? The first step will be to give focus on your daily food intake. That is why a calorie counter truly helps you to choose the right types of foods.

Calorie counter for your weight loss success

It is important to know the amount of calories consumed per meal as well as the total amount of calories consumed during the whole day. Knowing the food value can help you set a weight loss goal and avoid weight gain. Anyone who is on a mission of weight loss or get in shape, finds it difficult to change the food habit. It makes sense because choice of food is one of the main causes of weight gain. So, it is important to take full control of everything you put in your stomach for your weight loss success and a calorie counter can help you in this regard.

Database of the large calorie counter contains lots of useful information that can help you choose the right foods for your weight loss plan. With the combination of proper food choice and exercise you can easily achieve your weight loss goal.

How to lose weight with MyFitnessPal

Calorie Counting Chart

(click column header to sort results)
Food  
Servings  
Calories  
Bread - Whole-wheat
1 (1oz )
70
Bread-White, toasted
1 (1cup, crumbs)
132
Rice - White, long-grain, regular, cooked
1 (1cup)
205
Rice-White, medium-grain, cooked
1 (1cup)
242
Rice-Brown, long-grain, cooked
1 (1cup)
216
Rice-Brown, medium-grain, cooked
1 (1cup)
218
Chicken-Breast, meat only, cooked, roasted
1 (1cup,chopped or diced)
231
Chicken-Thigh, meat only, cooked, roasted
1 (1cup,chopped or diced)
297
Grilled chicken-Breast meat only
1 (4oz)
120
Beef-Ground, 95% lean meat/5% fat, patty, cooked, broiled (hamburger)
1 (3oz)
151
Beef-Ground, 85% lean meat/15% fat, patty, cooked, broiled (hamburger)
1 (3oz)
212
Beef-Loin,bottom sirloin butt,tri-tip steak,lean only,cooked,broiled
1 (3oz)
212
Pork-Cured,bacon,cooked,pan-fried
1 (1sliced cooked)
42
Pork sausage-Fresh,cooked
1 (2 links)
162
Pork-Fresh, loin, whole, cooked, roasted
1 (3oz)
211
Lamb-Ground,raw
1 (1oz)
80
Lamb-Ground,cooked,broiled
1 (1oz)
80
Lamb-Cubed for stew or kabob (leg and shoulder), lean only, raw
1 (1oz)
38
Lamb-Cubed for stew or kabob (leg and shoulder),lean only,cooked,braised
1 (1oz)
63
Lamb-Leg, sirloin, lean only, cooked, broiled
1 (1oz)
67
Eggs- Fried (Whole egg)
1 (1 large)
92
Eggs- Scrambled (whole egg)
1 (1cup)
365
Eggs – Hard-boiled (whole egg)
1 (1cup, chopped)
211
Salmon-chinook, smoked, (lox), regular
1 (1oz)
33
Salmon-Atlantic, Wild, cooked, dry heat
1 (0.5 fillet)
280
Tuna salad
1 (1cup)
383
Tuna-light, canned in water, drained solids
1 (1cup, solid or chunks)
179
Tuna-yellowfin, fresh, cooked, dry heat
1 (3oz)
118
Banana-(7” to 7-7/ 8” inch)
1 (1medium)
105
Banana Raw (U S D A)
1 (100 g)
89
Cereals- With Oats- Cooked with water,without salt
1 (1cup)
170
Oat Meal (Great Value 100% Whole Grain Quick Oats)
1 (1/2 cup dry, 40 g)
150
Milk-Nonfat (fat free or skim)
1 (1cup)
86
Milk-Whole, 3.25% milkfat
1 (1cup)
146
Potato- White, flesh and skin,baked
1 (1 large potato, 3” to 4-1/4” dia)
281
Spinach-cooked, boiled, drained with salt
1 (1cup)
41
Cabbage- Savoy, cooked, boiled, drained, with salt
1 (1cup,shredded)
35
Cauliflower- Cooked, boiled, drained, with salt
1 (0.5cup, 1” pieces)
14
Tomato Slice (Subway)
1 (3 slices, 34g)
5
Cherry Tomato (Vegetable)
1 (8 tomatoes)
24
Tomato Ketchup- Heinz
1 (1 Tbsp ,17 g)
15
Tomato products - Canned, sauce
1 (1cup)
78
Corn - Sweet, yellow, canned, whole kernel, drained solids
1 (1cup)
133
Lettuce- Iceberg ( includes crisphead types), raw
1 (1 cup)
10
Lettuce- Cos or romaine, raw
1(1 cup shredded)
8
Lettuce- Green leaf, raw
1 (1cup shredded)
5
Cucumber- Peeled, raw
1(1cup, Pared, chopped)
16
Carrots- Raw
1(1cup, chopped)
52
Carrots- Baby, raw
1 (1 large)
5
Broccoli- Steamed 1cup chopped (Atkins Net Carbs)
1(1cup, chopped)
55
Bell Peppers (Sainsbury’s raw)
1(1cup, 149g)
30
Beans- Snap, green, cooked, boiled, drained, with salt
1(1cup)
44
Pumpkin- Cooked, boiled, drained, without salt
1 (1cup)
49
Seeds- Pumpkin and squash seeds, whole, roasted, with salt added
1 (1cup)
285

In conclusion

It can be said that, a calorie counter really assists you to achieve your weight loss goal and maintain a healthy diet. However, when you are ready to discover the tool calorie counter, simply search in Google and browse the top results. If you want to check the two I use, My Calorie Counter and My Fitness Pal (has mobile application), here is the site URL and they are completely free.

http://www.my-calorie-counter.com

http://www.myfitnesspal.com

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