The Ultimate Daily Food Calorie Chart for Weight Loss

Understanding and accurately calculating the amount of calories consumed daily is crucial for maintaining weight and stabilizing your own and your family's health. In the following article, Mytour Blog will provide you with the most comprehensive daily food calorie chart, updated from the Vietnam Nutrition Institute, so that you can build a sensible diet for yourself.

What are Calories?

Calories are a unit used to measure energy levels. Nowadays, calories are commonly associated with food. Almost every type of food has a certain amount of calories. When consumed, these calories help the body perform all activities such as walking, standing, running, jumping,... Even when you are sitting still or sleeping, these calories help the organs in the body function normally to sustain life.

The concept of Calories is further extended to the balance of nutrients in the body. Foods rich in nutrients such as vitamins, minerals, fiber, protein, etc., are considered to have good Calories. Conversely, foods containing substances like industrial fats, oils, etc., are considered to have empty Calories, despite their high Calorie content.

The Relationship Between Calories and Weight

Calories provide the necessary energy for the body, supporting both physical and mental activities. However, to achieve desired results, you need to accurately control the amount of Calories you intake and expend. If the intake exceeds the expenditure, the excess Calories will be stored as fat. When the amount of fat exceeds the body's needs, it leads to health issues such as cardiovascular diseases, hypertension, respiratory diseases, etc.

Conversely, if the body consumes more Calories than it takes in, it will utilize energy from other reserves such as fat and muscle. Daily exercise and physical activity help burn a significant amount of Calories. Therefore, for effective weight loss, you need to eat low-Calorie foods and engage in physical activities.

The balance between the Calories intake and expenditure in the body is called energy balance. If the Calories intake equals the Calories expenditure, your weight will be maintained, and your health will be stable. Hence, the daily Food Calorie Chart provided by the Vietnam Nutrition Institute will help you establish a diet tailored to your needs in the healthiest and most scientific way.

Calories Calculation Formula

To maintain current weight, gain, or lose weight according to your needs, you need to calculate your TDEE (Total Daily Energy Expenditure) of the body. TDEE is the total amount of energy your body expends in a day. If you want to maintain your current weight, you just need to intake the amount of Calories equal to TDEE. If you want to lose weight, you need to intake fewer Calories than TDEE, and vice versa. The formula to calculate TDEE is as follows: TDEE = BMR x R.

Calculate BMR

BMR (Basal Metabolic Rate) is the basic metabolic rate. This is the minimum energy required to support life-sustaining activities such as heart, lungs, nervous system activities, etc. Without adequate intake of this minimum Calorie amount, the body will not have enough energy for basic activities, leading to lack of concentration, memory loss, and physical weakness. Currently, there are many formulas for calculating BMR, but according to the American Dietetic Association, the Mifflin-St Jeor formula is the most accurate and popular. The specific formula is as follows:

• For males: BMR = (10 x weight) + (6.25 x height) - (5 x age) + 5
• For females: BMR = (10 x weight) + (6.25 x height) - (5 x age) - 161

Where the units of weight and height are kilogram (kg) and centimeter (cm) respectively.

Calculate R factor

The R factor determines the level of physical activity, depending on each individual's exercise frequency, and will vary as follows:

• Sedentary or very light activity: R = 1.2.
• Lightly active (exercising 1 - 3 times/week): R = 1.375.
• Moderately active (exercising 4 - 5 times/week): R = 1.55.
• Very active (exercising 6 - 7 times/week): R = 1.725.
• Extra active (exercising twice a day): R = 1.9.

For example, a 25-year-old female with a height of 1.52m, weighing 48kg, who exercises moderately from 4 - 5 times/week, needs how many Calories to maintain her current weight?

We have: TDEE = BMR x R = [(10 x 48) + (6.25 x 152) - (5 x 25) - 161] x 1.55 = 1773.2

Therefore, the female individual needs 1773.2 Calories per day to maintain her current weight.

Why is it important to know the amount of Calories in food?

Protein (protein), Carbohydrates (starch), and Lipids (fats) are the three main nutrient groups containing Calories in daily food. However, the quantity of these nutrients varies depending on the type of food, leading to different Calorie amounts. Understanding the Caloric content in food helps you adjust and balance the nutrients provided to your body, to meet your needs for weight gain, weight loss, or weight maintenance.

Although all contain Calories, the amount of Calories in each nutrient group serves different functions for the body. Calories in fats, if consumed in appropriate amounts, positively impact the heart and brain. Calories in starches help you feel full longer, and Calories in proteins are highly beneficial for muscle growth.

Detailed daily Calorie chart 

Recognizing the importance of Calorie intake for the body, Mytour provides you with a specific daily Calorie chart for various types of foods such as meat, seafood, fruits, vegetables, dairy desserts, and other spices.

Calorie Chart for Seafood

Calorie Chart for Vegetables

Calorie Chart for Fruits

Calorie Chart for Meats

Calorie Chart for Eggs

Calories in various types of dried foods

See more: Delicious, nutritious dried fruits at great prices

Calories in various types of pastries

Calories in various types of milk

Calorie Chart for various types of spices

Key Points for Daily Calorie Control

In addition to referring to the Calorie Chart for food by the Vietnam Nutrition Institute, Mytour also has some tips to ensure the most effective calorie control for you: 

Drink plenty of water

Drinking plenty of water can replace empty calories in the body, reduce hunger, and support effective weight loss. Moreover, adequate water intake also tones muscles, increases focus, eliminates toxins, and promotes nutrient circulation.

Combine Exercise 

Combining a healthy diet with physical activity helps enhance metabolism, prevent fat accumulation, and prevent diseases. Exercise also helps you feel relaxed, improve health, and have more energy to work efficiently.

Limited sweet treats 

Consuming excessive sweets or drinking sugary beverages increases harmful fat accumulation in the body, hindering the absorption of other nutrients such as vitamins A, C, calcium, iron, ... This leads to weight gain and increases the risk of cardiovascular or liver diseases, impairs memory, and creates dependency on sugar.

Eat plenty of protein

A protein-rich diet helps boost metabolism, burn more energy, and is particularly beneficial for muscle development. However, you should only consume the necessary amount of protein for your body, avoiding excessive intake as it can be harmful to your kidneys.

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Hopefully, through this article by Mytour, you have learned more about the daily food calorie chart. From there, you can establish a healthy and suitable diet to protect and enhance your health to the fullest. To purchase quality, safe, and genuine functional foods and supplements, visit Mytour.vn.