How many calories do you need?

List of healthy weight loss foods and a breakdown of the calories in a easy to follow table, plus calculate your daily calorie requirements.

For healthy fat loss it's important to keep track of the calories you consume and the foods you eat, ideally the foods you consume should be packed full of nutrients, foods full of nutrients will give your body what it requires, If you provide your body with everything it needs it will help to prevent you from feeling hungry and you will be far less likely to snack.

Calorie calculator

First you need to find out how many calories your body requires to sustain its weight, you can use a calorie calculator to do this.

Use this formula to calculate your calorie requirements

Male - BMR = 10 * Weight (kg) + 6.25 * Height (cm) - 5 * age + 5

Female - BMR = 10 * Weight (kg) + 6.25 * Height (cm) - 5 * age - 160

Try this automated daily calorie requirement calculator.
 
The below table has a list of many of the most common healthy weight loss foods and the calories they provide.

Food	Calories
Vegetables
Carrot	50
Broccoli - Medium Serving	45
Tomato - Medium Serving	35
Cucumber - Medium Serving	32
Fruit
Apple	90
Banana	100
Orange	72
Grape - Single grape	2
Pear	101
Meats - Fish
Beef - 1 oz	65
Chicken - 1 oz	50
Tuna - 1 oz	45
Egg medium size	60
Pork - 1 oz	65
Other
Weetabix - single serving	134
Cereal bar	160
Vegetable soup	200
Foods to avoid or reduce
Burger	300
Pizza 1 slice	185
White bread 1 slice	70 - 80
Chocolate 1 oz