How many calories in an egg

One whole, hard boiled, large egg (about 50g) contains:

78 calories

5.3 grams of fat (1.5 grams of saturated fat)

186 milligrams of cholesterol

1 gram of carbohydrate

6.29 grams of protein

One whole, raw, fresh, large egg (about 50g) contains:


72 calories

4.76 grams of fat (1.56 grams of saturated fat)

186 milligrams of cholesterol

0.5 grams of carbohydrate

6.28 grams of protein

One whole, cooked, fried, large egg (about 50g) contains:


98 calories

7.5 grams of fat (2.16 grams of saturated fat)

200 milligrams of cholesterol

0.6 grams of carbohydrate

6.8 grams of protein


Whole, cooked, scrambled egg contains:(Per 100g) 

150 calories

11 grams of fat (3.3 grams of of saturated fat)

277 milligrams of cholesterol

3 grams of carbohydrate

10 grams of protein

How many calories in an apple

A medium size apple (with skin-182g) contains 95 calories.

A large apple (with skin-223g) contains 116 calories.

100g of apple (with skin) contains 52.018 calories.

Pros:-

A good source of dietary fiber (2 grams per 100 grams - 10% of the daily requirement)

A good source of Vitamin C (4.56 milligrams per 100 grams - 8% of the daily requirement)

Very low in Saturated fat

Cons:-

Contains a large amount of sugar (10 grams per 100 grams)

How much should i weigh

Your optimal weight depends on your height.

You can use BMI - Body Mass Index to calculate your optimal weight.Healthy BMI range is 18.5 - 25.

Here is how you can calculate your optimal weight range.

Step 1:

Measure your height in meters.(Or measure your height in inches and convert it to meters by multiplying that by 0.0254)

Ex:If your height is 60 inches, your height is 60 x 0.0254 = 1.524m.

Step 2:

Now calculate the square of your height by multiplying your height by itself.

Ex:If your height is 1.524m, square of your height is 1.524 x 1.524 = 2.322576

Step 3:

Now we are almost done!

To calculate the minimum weight you should be at (in kilograms), multiply the number you obtained by 18.5


Ex:If you got 2.322576 as the square of your height, your minimum weight should be 2.322576 x 18.5 = 42.967656kg (let's round that up to 43 kg)

To calculate the maximum weight (in kilograms), multiply the number you obtained by 25.

Ex:If you got 2.322576 as the square of your height, your maximum weight is 2.322576 x 25 = 58.0644kg.

i.e If your height is 60 inches, your optimal weight range is 43 - 58 kilograms.

To convert kilograms to pounds, multiply it by 2.20462

Ex:58kg = 58 x 2.20462 = 127.86796 pounds.

Related:
How to calculate my BMI?
How many calories is the minimum per day
How many calories does it take to lose one pound
What is a healthy rate to lose or gain weight

How to gain weight

If you have to reduce your calorie intake to lose weight, it's obvious that you have to increase your calorie intake to gain weight.

If you need 2000 calories per day to maintain your current weight and if you eat 2500 calories per day, you have 500 extra calories.

These excess 500 calories of energy will be stored in fat stores for future use and as a result you gain weight.

If you continue to eat 2500 calories per day for a week, you have 500 x 7=3500 extra calories which were stored as fat in your fat stores.

Since 3500 calories is the rough estimate for the energy contained in one pound of fat, now you have gained one pound of weight.

What is a healthy rate to lose or gain weight

A healthy rate to gain or lose weight is 1 lbs to 2 lbs a week(less than 2 lbs per week).

So if you need 3000 calories per day to maintain your current weight and you want to lose weight at a rate of 1 pound a week,you have to eat 2500 calories per day.

If you want to lose weight at a rate of 2 pounds a week,you have to eat 2000 calories per day.

Related:
How Many Calories Should I Eat
How many calories is the minimum per day
How many calories does it take to lose one pound

How many calories does it take to lose one pound

Fats serve as energy stores for the body.

Let's say you need 3000 calories per day to maintain your current weight.

But instead of eating 3000 calories, you eat only 2500 calories per day.

Now your body burns your body fat to generate energy which is equal to 500 calories, because you need another 500 calories for your daily activities.

That's how we lose weight(fat) by reducing calories in our diet.

3500 calories is the rough estimate for the energy contained in one pound of fat.

That means when 3500 calories are generated, one pound of fat is burnt.

Now let's say you maintain the above 2500 calorie diet for a week.

Now your body has generated 500 x 7=3500 calories from your body fat through out the week.

Therefore you have lost one pound of fat(i.e one pound of weight!).

How can I calculate my TDEE -Total Daily Energy Expenditure- using my BMR?

This is simple.First you have to calculate your BMR.Then you can calculate your TDEE using the Harris-Benedict Principle.

Choose your activity level from the following and calculate your daily calorie need.


Little to no exercise:
Calories you need per day to maintain your current weight=BMR x 1.2


Light exercise (1–3 days per week):
Calories you need per day to maintain your current weight=BMR x 1.375


Moderate exercise (3–5 days per week):
Calories you need per day to maintain your current weight=BMR x 1.55


Heavy exercise (6–7 days per week):
Calories you need per day to maintain your current weight=BMR x 1.725


Very heavy exercise (twice per day, extra heavy workouts):
Calories you need per day to maintain your weight=BMR x 1.9

Too Lazy?Here's a tool to calculate the amount of calories you need per day to maintain your current weight (i.e Your TDEE).

Related:
How to calculate my BMR
What is TDEE - Total Daily Energy Expenditure
What is BMR - Basal Metabolic Rate

What is TDEE - Total Daily Energy Expenditure

TDEE is the total number of calories your body burns in a day, including the calories burned in all the activities you do.

This is the amount of calories you need per day to maintain your current weight.

You can calculate your TDEE by using the value you obtained for your BMR.

Related:
How to calculate my BMR
What is BMR - Basal Metabolic Rate
How can I calculate my TDEE

What is the difference between calories and kilocalories

In scientific circles, 1 kilocalorie = 1000 calories.

But generally when we are talking about weight loss and weight gain or when we read food labels CALORIES is an abbreviation for KILOCALORIES.

How to calculate my BMR

You can calculate your BMR using The Harris-Benedict equation.


For Men:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )


For Women:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )


Ex:Let's say you're a 20 year old woman whose weight is 120lbs and height is 60 inches.


Then your BMR = 655 + ( 4.35 x 120) + ( 4.7 x 60 ) – ( 4.7 x 20 ) = 1365 calories.

According to this equation we can see that your BMR changes as you gain or lose weight(And also with your age).Therefore it is recommended to calculate your BMR every time your weight changes.And also please bear in mind that this is just a rough estimate and if you are too fat or too muscular these numbers may be inaccurate.So please consult a physician and/or specialist to measure your BMR accurately, before taking any actions.

Related:
What is BMR - Basal Metabolic Rate

What is BMR - Basal Metabolic Rate

Our bodies constantly burn calories, even when we're doing nothing(YES!Even while sleeping).

That means even if we do nothing all day,we need some calories to maintain our body weight(and to stay alive!).

The total amount of energy we burn when the body is at rest is called "Basal Metabolic Rate".

Related:
How to calculate my BMR

How many calories is the minimum per day

The American College of Sports Medicine (ACSM) suggests that calorie levels should not drop below, 

1200 calories per day for females.
1800 calories per day for males.

What is the ideal BMI?

18.5 to 25 .........................optimal weight
lower than 18.5...................underweight
over 25..............................overweight
over 30..............................obese

How to calculate my BMI?

Your BMI is equal to your weight(in kilograms) divided by height(in meters) squared.


i.e BMI = (your weight)/(your height x your height)


Ex:If your weight is 50kg and your height is 1.5m,


Your BMI =  (50)/(1.5 x 1.5) = 22.22

Too Lazy?Here's a tool to make it easy :