Tips

1. Follow the calorie sheet for a balanced diet

2. Your maximum calorie intake should not exceed your current weight in kgs.x24

3. If you are to lose weight, do an hours walking daily and reduce your calorie intake to between 1000-1500 calories
a day.

4. Do not reduce your calorie intake by more than 500 calories a day from your maximum intake, e.g.: Weight: 80
kg, Maximum Calorie Intake: 80 X 24 = 1920, Prescribed Reduction = 1920-500 = 1420 calories.

5. Daily intake should never go below 1000 calories

Calorific
Item Quantity
Value (apx.)

Breakfast

Egg boiled 1 80
Egg Poached 1 80
Egg Fried 1 110
Egg Omelet 1 120
Bread slice 1 45
Bread slice with butter 1 90
Chapati 1 60
Puri 1 75
Paratha 1 150
Subji 1 cup 150
Idli 1 100
Dosa Plain 1 120
Dosa Masala 1 250
Sambhar 1 cup 150

Lunch/Dinner

Cooked Rice/Plain 1 cup 120

Cooked Rice/Fried 1 cup 150
Chapati 1 60
Puri 1 75
Paratha 1 150
Nan 1 150
Dal 1 cup 150
Sambhar 1 cup 150
Curd 1 cup 100
Curry/Vegetable 1 cup 150
Curry/Meat 1 cup 175
Salad 1 cup 100
Papad 1 45
Cutlet 1 75
Pickle 1 tsp 30
Soup/Clear 1 cup 75
Soup/Heavy 1 cup 75
Fruit 1 helping 150
75
Beverages
Tea/Black/without sugar 1 cup 10
Coffee/Black/without sugar 1 cup 10
Tea with milk & sugar 1 cup 45
Coffee with milk & sugar 1 cup 45
Milk without sugar 1 cup 60
Milk with sugar 1 cup 75
Milk with sugar, Horlicks 1 cup 120
Fruit Juice, concentrated 1 cup 120
Soft Drinks 1 bottle 90
Beer 1 bottle 200
Soda 1 bottle 10
Alcohol neat 1 peg, small 75
Miscellaneous & North Indian
Porridge 1 cup 150
Jam 1 tsp 30
Butter 1 tsp 50
Ghee 1 tsp 50
Sugar 1 tsp 30
Biscuit 1 30
Fried Nuts 1 cup 300
Puddings 1 cup 200
Ice-cream 1 cup 200
Milk-Shake 1 glass 200
Wafers 1 pkt 120
Samosa 1 100
Bhel Puri/Pani Puri 1 helping 150
Kebab 1 plate 150
Indian sweets/mithai 1 pc 150

International food

Bread Slices with Butter & Jam/Cheese, etc. 1 120

Breakfast cereal with milk sweetened 1 cup 130
Porridge & Milk 1 cup 120
Porridge & Milk sweetened 1 cup 150
Potato fried 1 cup 200
Sandwich large 1 250
Hamburger 1 pc 250
Steak & Salad 1 plate 300
 Spaghetti & meat, sauce etc. 1 plate 450
Baked dish 1 helping 400
Fried Chicken 1 helping 200
Chinese noodles 1 plate 450
Chinese Fried Rice 1 plate 450
Pizza 1 plate 400

Calorie used per hour

Activity
approx.

Walking 250
Free Hand Exercises/Yogasanas 300
Gardening 300
House Work 300
Manual Labour 350
Cycling 450
Tennis 450
Badminton 450
Squash 450
Swimming 550
Running 550

Female (Wt in kg)

Male (Wt in kg)
Height (in
Min Max Min Max
feet/inches)
5-0 55 65 45 55
5-1 56 66 46 56
5-2 57 66 46 56
5-3 58 68 48 58
5-5 60 70 50 60
5-6 61 71 51 61
5-7 62 72 52 62
5-8 63 73 53 63
5-9 64 74 54 64
5-10 65 75 55 65
5-11 66 76 56 66
6-0 67 77 57 67

Calorie
Timing Foods To Eat s
Early Morning Lukewarm Water with Lemon 1 glass 0

Tea without Sugar + 2 Biscuits 90

Breakfast 2 Rotis + 1/2 cup Paneer Curry 330

Brown Bread Upma 1 plate + Milk 1 cup 300

Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50

Brown Rice 1 cup (195 gm) + Mixed Vegetables

Lunch 1/2 cup + Salad 1 bowl + Raita 1 small bowl 345

Evening Butter Milk 1 cup 35

Dinner 2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl 370

1220/1
Total 190 Cal

lories

Early
Morning Lukewarm Water with Lemon 1 glass 0

Tea without Sugar + 2 Biscuits 90

Breakfast 2 Hard boiled Eggs + 2 Slice Brown Bread 290

OR

2 Scrambled Eggs + 1 Slice Brown Bread+

Skimmed Milk 1 cup (240 gm) 310

Mid-
Morning 1 Banana/1/2 cup Melon/20 Grapes 50

Brown Rice 1 cup(195 gm) + Chicken(100 gm) +

Lunch Mixed Vegetables 1/2 cup + Salad 1 Bowl 360

Evening Butter Milk 1 cup 35

1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup+ Raita 1

Dinner small bowl 380

1205/122
Total 5 Cal