Calories - Why Calorie Count?

Health professionals involved in helping people to lose weight, tend to agree that healthy eating and a low fat diet are essential for long term healthy weight loss.

Losing weight by calorie counting helps to build your knowledge and awareness of what's in what you eat, and what your body really needs. Calorie counting is flexible enough to fit into most lifestyles and can accommodate personal taste, likes and dislikes. There are no forbidden foods when you calorie count - everything is allowed - as long as you eat less calories than you burn up each day you will lose weight, that's a scientific fact.

First you need to work out how many calories you need each day to maintain your weight. For women, this averages around 2000, for men around 2500 (more if you are very over weight, very muscular - or very tall!). To lose weight you need to create a calorie deficit by consuming fewer calories than you burn. If you eat 500 calories less than you need each day you'll lose weight at the rate of one pound a week. If you eat 1,000 calories less than you need each day you'll lose two pounds each week. Your body will have to turn to its fat stores to make up your calorie deficit. It's recommended that you combine exercise (burning more calories) with healthy eating to create a calorie deficit.

Have a look at how many calories are in things:

Calories in Takeaways

Food Serving Kcal Chicken Sandwich, Burger King* 1 Sandwich/224g 659 Quarter Pounder With Cheese, McDonald's* 1 Burger/206g 515 Big Mac, McDonald's* 1 Big Mac/215g 492 McChicken Sandwich, McDonald's* 1 Sandwich/167g 376 Cheeseburger, McDonald's* 1 Burger/122g 300 Hamburger, McDonald's* 1 Burger/108g 254 Fries, McDonald's* 1 Reg Portion/78g 224 Extra Crispy Chicken Drumstick, Kentucky Fried Chicken* 1 Drumstick/67g 195 Hash Brown McDonald's* 1 Portion/56g 127 Cheese & Tomato Pizza, 9.5", Domino's Pizza 1 Slice/52g 125 Garlic Bread, Pizza Hut* 1 Slice/24g 101

Calories in Pizza

Pizza Topping Calories per Pizza Slice (Kcal) Pepperoni Feast 352 Super Supreme 331 Meat Feast 327 Supreme 309 Cheese Feast 299 Chicken Feast 283 Country Feast 279 Spicy, Hot One 274 Cajun Chicken, Hot One 273 Chicken Supreme 273 Vegetable Supreme 273 Vegetarian, Hot One 265 Farmhouse 240 Margherita 238 Hawaiian 222 Chicken Hi Light 189 Ham Hi Light 184

CCCaloriesCalories in Snacks

Food Serving Kcal Nuts, Brazilian 12 Whole / 40g 275 Crisps, Chargrilled Steak, MAX, Walkers 1 Bag / 50g 263 Popcorn, Toffee, Blockbuster ½ Bag / 50g 220 Doritos, Extreme Chilli Heatwave, Doritos 1 Bag / 40g 200 Crisps, Lime & Thai Spices, Sensations, Walkers 40g 200 Popcorn, Salted, Blockbuster ½ Bag / 50g 198 Crisps, Vintage Cheddar & Red Onion Chutney, Sensations, Walkers 40g 198 Crisps, Salt & Shake, Walkers 1 Bag / 30g 162 Nuts, Salted Roasted, Luxury, KP 25g 161 Nuts, Pistachio 25g 152 Nuts & Raisins, Mixed, KP 25g 136 Crisps, Ready Salted, Walkers 1 Bag / 25g 133 Crisps, Cheese & Onion, Cheese Heads, Walkers 1 Bag / 27g 128 Frazzles, Bacon, Walkers 1 Bag / 25g 121 Crisps, Sour Cream & Chive, Lights, Walkers 1 Bag / 24g 114 Monster Munch, Pickled Onion, Walkers 1 Bag / 22g 109 Crisps, Roast Chicken, Potato Heads, Walkers 1 Bag / 23g 107 Crisps, Naked, Potato Heads, Walkers 1 Bag / 23g 106 Quavers, Cheese, Walkers multi bag 1 Bag / 20g 88 Crisps, Salt & Vinegar, Baked, Walkers 1 Bag / 25g 98 Wotsits, Cheesy, Walkers 1 Bag / 19g 95 French Fries, Worcester Sauce, Walkers 1 Bag / 22g 94 Wotsits, Prawn Cocktail, Walkers 1 Bag / 19g 93 Squares, Salt & Vinegar, Walkers 1 Bag / 25g 92

CCCaloriesCalories in Main Meals

Main Meal Serving Size Calories/kcals Lasagne, Pizza Express 1 Serving/350g 514 Toad in the Hole, Aunt Bessie’s 1 Serving/190g 452 Tikka Masala, Chicken, & Pilau Rice, GFY, Asda 1 Pack/400g 440 Chilli Con Carne, With Rice, Perfectly Balanced, Waitrose 1 Pack/ 400g 404 Beef Dinner, Roast, Birds Eye 1 Meal/340g 386 Bake, Vegetable, Marks & Spencer 1 Pack/450g 383 Bolognese, Spaghetti, Marks & Spencer 1 Pack/400g 380 Chicken Kiev, Bernard Matthews 1 Kiev/125g 373 Sausage & Mash, Healthy Living, Tesco 1 Pack/450g 369 Tagliatelle, Mushroom & Bacon, BGTY, Sainsbury’s 1 Pack/400g 368 Bake, Tuna & Pasta, Healthy Living, Tesco 1 Pack/400g 360 Pizza, Mushroom & Ham, COU, Marks & Spencer 1 Pizza/245g 355 Cauliflower Cheese, Finest, Tesco 1 Serving/250g 318 Burgers, Beef, Aberdeen Angus, Marks & Spencer 1 Burger/142g 298 Chilli, Non Carne, Linda McCartney 1 Pack/340g 275 Canelloni, Spinach & Ricotta, BGTY, Sainsbury’s 1 Pack/300g 246 Cod, Battered, Chop Shop, Youngs 1 Portion/113g 237 Pie, Cottage, Weight Watchers 1 Pack/320g 230 Hot Pot, Beef, Weight Watchers 1 Pack/320g 210 Salmon, Fillet, Raw, Average 1 Fillet/79g 149 Fish, Fingers, Birds Eye 3 Fingers/75g 140 Burgers, Beef, 100%, Birds Eye 1 Burger/41g 120 Sausages, Quorn 2 Sausages/85g 96 Burger, Quorn 1 Burger/50g 73

CaCaCaloriesCa lories in Subway

Subway Sub Serving Kcal Meatball Marinara Sub 6” Sub/382 520 Chicken & Bacon Ranch Sub 6” Sub/309g 489 Spicy Italian Sub 6” Sub/229g 461 Italian BMT Sub 6” Sub/245g 429 Tuna Sub 6” Sub/253g 402 Sweet Onion Chicken Teriyaki Sub 6” Sub/283 352 Cheese Steak Sub 6” Sub/261g 336 Club Sub 6” Sub/268g 299 Turkey Breast Sub 6” Sub/226g 256 Veggie Delite Sub 6” Sub/169g 203

Calories in Side Orders

Order Serving Size Calories / Kcals Onion Rings, Battered, Somerfield 1 Serving/100g 343 Chips, Fried Average 1 Sm Serving/130g 296 Onion Rings In Breadcrumbs, McCain 1 Serving/100g 294 Egg Noodles, Asda 1 Serving/190g 288 Cous Cous, Plain, Waitrose 1 Serving/70g 244 Baked Potato, Average 1 Med Pot/200g 218 Chips, Homefries, Frozen Weight, McCain 1 Serving/150g 201 Baked Beans, Heinz ½ Can/270g 197 Basmati Rice, Cooked, Average 1 Serving/140g 188 Roast Potatoes, Sainsbury’s 1 Serving/165g 164 Hash Browns, Oven Baked, Tesco 2 Hash Browns/75g 161 Spaghetti Hoops, Tesco ½ Can/205g 123 Samosas, Vegetable, Marks & Spencer 1 Samosa/45g 115 Stuffing, Sage & Onion, Paxo 1 Serving/50g 72 Salad, Crisp & Crunchy, Asda 1 Pack/250g 55 Yorkshire Pudding, Aunt Bessies 1 Pudding/18g 50 Peas, Frozen, Birds Eye 1 Serving/85g 52 Chicken Satay Sticks, Asda 1 Stick/20g 43 Poppadom, Asda 1 Poppadom/9g 42 Corn, Cob, Average 1 Cob/75g 42 Stir Fry, Tesco 1 Serving/150g 33 Broccoli, Green, Raw, Average 1 Serving/80g 24

Calories in Fish

Fish Serving Kcal Scampi, Breaded, Average 1 Serving/255g 565 Mackerel Fillets Smoked Average 1 Serving/60g 200 Salmon Fillet, Aldi 1 Fillet/100g 198 Cod Fillet, Battered, Average 1 Fillet/90g 158 Sardines Grilled 3 Sardines/75g 146 Fishcakes, Frozen, Average 1 Cake/85g 112 Tuna Chunks, in Brine, Sainsbury’s ½ Tin/93g 105 Shark, Raw 1 Serving/100g 102 Haddock Fillet, Smoked, Youngs 1 Fillet/100g 98 Langoustine, Raw, Average 1 Serving/100g 90 Lobster, Boiled 2 Tbsp Meat/85g 88 Shrimp, Boiled, Average 1 Serving/60g 70 Prawns, Boiled 20 Prawns/60g 59 Crab, Sticks, Tesco 3 Sticks/45g 45 Mussels, Boiled, Average 5 Mussels/35g 36

Calories in ChChococococolateolate

Chocolate Serving Calories / Kcals Dairy Milk, Cadbury’s 1 Bar/49g 255 Dream, Cadbury’s 1 Bar/45g 250 Rolo, Nestle 1 Pack/52.5g 247 Dairy Milk with Caramel, Cadbury’s 1 Bar/50g 240 Dairy Milk with Fruit & Nut, Cadbury’s 1 Bar/49g 240 Toffee Crisp, Nestle 1 Bar/44g 227 Crunchie, Cadbury’s 1 Bar/42g 200 Snickers, Mars 1 Snack Size/38g 190 Maltesers, Mars 1 Packet/37g 187 Turkish Delight, Fry’s 1 Bar/51g 186 Mars Bar, Mars 1 Snack Size/32g 175 Flake, Cadbury’s 1 Bar/32g 170 Crème Egg, Cadbury’s 1 Egg/39g 170 Buttons, Dairy Milk, Cadbury’s 1 Pack/32.5g 170 Aero, Nestle 1 Bar/31g 164 Twix. Mars 1 Single Bar/29g 143 Bounty, Mars 1 Bar/28g 135 Milky Way, Mars 1 Bar/26g 118 Twirl, Cadbury’s 1 Finger/22g 116 Fudge, Cadbury’s 1 Bar/25g 110 Kit Kat, Nestle 2 Fingers/21g 106

Calories in Eggs

Eggs Serving Kcal Egg, Goose, Whole, Raw 1 Egg/144g 232 Egg, Dried, Whole, Average 1 Serving/28g 159 Egg, Duck, Whole, Raw 1 Egg/75g 122 Egg, Whole, Raw 1 Med Egg/66g 108 Egg, Fried 1 Med Egg/60g 105 Egg, Scrambled, Average 1 Egg/68g 100 Egg, Boiled 1 Med Egg/50g 74 Egg, Poached 1 Med Egg/50g 74 Egg, Yolk, Raw 1 Av Yolk/14g 48 Egg, White, Dried, Average 1 Tbsp/14g 41 Egg, White Only, Raw 1 Large Egg/40g 21 Egg, Quail, Whole, Raw 1 Egg/13g 20

Calories in Fruit & Veg

Food Serving Kcal Red Kidney Beans In Water, Tesco* 1 Can/420g 391 Potatoes, Baked, Flesh & Skin 1 Med/180g 245 Banana Fresh, Weighed Without Skin 1 Med/150g 143 Sweet Corn, Green Giant* 1 Can/200g 140 Apricots, Dried, Sundora* 1 Serving/50g 83 Pear, Average, Raw 1 Med/170g 68 Orange 1 Med/160g 59 Garden Peas, Bird's Eye* 1 Serving/85g 53 Potatoes, New, Boiled in Salted Water 100g 53 Cherries, Black, Raw 100g 51 Apples, Eating, Raw 1 Med/112g 53 Mango, Raw 225g 60 Blueberries, Raw 100g 60 Kiwi Fruit 100g 49 Onions, Raw 100g 36 Peach, Raw 1 Med/110g 36 Plums 100g 36 Satsumas 100g 36 Cauliflower, Raw 100g 34 Broccoli, Green, Raw 100g 33 Peppers, Capsicum, Red Raw 100g 32 Carrots, Young, Raw 100g 30 Broccoli, Raw 100g 30 Strawberries, Raw 100g 27 Melon, Average 100g 24 Green Beans, French Beans Boiled in Unsalted Water 100g 22 Courgette, Raw 100g 18 Grapes, Average 100g 17 Tomato, Raw 1 Med/85g 14 Lettuce, Average, Raw 100g 14 Mushrooms, Common, Raw 100g 13 Cucumber, Raw 100g 10

Calories in Alcoholic Drinks

Alcoholic Drinks Serving Size Calories/kcals Gin & Tonic, Premixed, Canned, Gordons 1 Can/250ml 213 Beer Bitter, Draught 1 Pint/568ml 256 Larger, Average 1 Pint/568ml 188 Strong Lager (5%) 1 Pint/568ml 256 Stout (4%) 1 pint 210 Wine, small 1 Glass/125ml 105 Wine, Medium 1 Glass/175m 147 Wine, large 1 Glass/250ml 210 Wine 1 bottle 630 Wine, Red 1 Glass/120ml 80 Champagne, Average 1 Glass/120ml 89 Barcardi & Diet Coke 1 Serving/275ml 55 Vodka & diet mixer 1 Serving/275ml 55 Cider 1 pint 244 Cider 1 litre 360 Vodka ¼ bottle (175ml) 385 Vodka ½ bottle (350ml) 770 Alcopop 275ml 200 Cream Liqueur 50ml 162 Shooters 25ml 55-100 Tonic Wine 75cl 622 Diet cans soft drinks 330ml 0 Cans Soft drinks 330ml 142

Calories in Non ---Alcoholic-Alcoholic Drinks

Non-alcoholic Drink Serving Size Calories/kcals Smoothie, Strawberries & Bananas, Innocent 1 Bottle/250ml 143 Cola, Coke, Coca-Cola 1 Can/330ml 142 Irn brew 1 Can/330ml 141 Sprite Zero 1 Bottle/275ml 0 Juice, Orange, with Bits, Tropicana 1 Bottle/330ml 141 Juice Drink, J20, Orange & Passion Fruit, Britvic 1 Bottle/275ml 132 Capri-sun 200ml 89 Red Bull, Regular 1 Can/250ml 113 High Lights, Chocolate Drink, Dry, Cadbury 1 Sachet/10g 37 Tea, Made With Water, With Semi Skimmed Milk 1 Cup/200ml 14 Coffee, Infusion, Average, With Semi Skimmed Milk 1 Cup/220ml 14 Ribena, Blackcurrant, Really Light No Added Sugar 1 Carton/250ml 8 Tea, Earl Gray, Infusion With Water 1 Mug/250ml 3 Water, Mineral or Tap 1 Glass/250ml 0

Calories in Coffee

Coffee Serving Kcal Coffee, Mocha, White Chocolate, Skimmed, Whip, Tall, Starbucks 1 tall/354ml 344.0 Frappuccino, Mocha, With Whip & Syrup, Tall, Starbucks 1 tall/354ml 331.0 Coffee, Mocha, With Whipped Cream, Semi Skimmed Milk, Regular, Caffe Nero 1 cup/180ml 326.0 Coffee, Latte, Chai, Semi Skimmed Milk, Caffe Nero 1 Latte/423ml 283.0 Coffee, Mocha, Peppermint, Skimmed, Tall, Starbucks 1 tall/354ml 237.0 Coffee, Mocha, Pret a Manger 1 serving/340ml 232.8 Coffee, Frappe Latte, Caffe Nero 1 regular/369.4g 210.6 Coffee, Caffe Latte, Whole Milk, Tall, Starbucks 1 tall/354ml 200.0 Coffee, Latte, Pret a Manger 1 serving/340ml 194.4 Frappuccino, Coffee, Tall, Starbucks 1 tall/354ml 190.0 Coffee, Caramel Macchiato, Skimmed Milk, Tall, Starbucks 1 tall/354ml 173.0 Coffee, Cappuccino, EAT 1 tall/355ml 168.0 Frappuccino, Espresso, Tall, Starbucks 1 tall/354ml 165.0 Coffee, Iced, latte, Whole Milk, With Syrup, Tall, Starbucks 1 tall/354ml 160.0 Coffee, Latte, Skimmed Milk, Tall, EAT 1 tall/355ml 142.0 Coffee, Iced, Latte, Skimmed Milk, & Syrup, Tall, Starbucks 1 tall/354ml 122.0 Frappuccino, Coffee, Light, Tall, Starbucks 1 tall/354ml 119.0 Coffee, Cappuccino, Weight Watchers 1 beaker/230ml 115.0 Coffee, Caffe Misto, Whole Milk, Tall, Starbucks 1 tall/354ml 106.0 Coffee, Cappucino, Full-Fat Milk, No Chocolate, Pret a Manger 1 serving/355ml 102.0 Coffee, Mocha, Nescafe 1 sachet/22g 92.0 Coffee, Cappuccino, Instant, Kenco 1 sachet/20g 80.2 Coffee, Cappuccino, Skimmed Milk, Tall, Starbucks 1 tall/354ml 76.0 Coffee, Iced, Latte, Skimmed Milk, Tall, Starbucks 1 tall/354ml 73.0 Coffee, Caffe Misto, Skimmed Milk, Tall, Starbucks 1 tall/354ml 64.0 Coffee, White, made With 1 Sugar, Klix Vending Machine 1 cup/190ml 51.0 Coffee, Instant, Made With Water & Semi-Skimmed Milk 1 serving/350ml 24.5 Coffee, White, Klix Vending Machine 1 cup/190ml 23.0 Coffee, Caffe Americano, Tall, Starbucks 1 tall/354ml 11.0 Coffee, Brewed, Tall, Starbucks 1 tall/354ml 7.0 Coffee, Espresso, Solo, Starbucks 1 solo/30ml 6.0 Coffee, Decaffeinated, Gold Blend, Nescafe 1 Tsp/5g 5.4 Coffee, Black 1 mug/270ml 5.4 Coffee, Iced, Tall, Starbucks 1 tall/354ml 4.0

Calories in Breakfast Cereals Breakfast Cereals Serving Kcal Corn Flakes 25g 100 Corn Flakes 100g 370 Porridge Oats-so Simple original 1 sachet, 27g 103 Porridge oats-so –Simple Golden Syrup Flavour 1 sachet, 36g 137 Porridge oats-so simple Honey and Almond 1 sachet ,33g 121 Porridge oats-so-simple Sweet Cinnamon 1 sachet, 33g 121 Weetabix 2 biscuits,37.5g 135 Special K 30g 114 Alpen Original 40g 143 All Bran 40g 111 Cheerios 30g 111 Crunchie Nut Cornflakes 30g 121 Co-Co Pops 30g 116 Milk, Whole 100ml 67 Milk, Semi-skimmed 100ml 50 Milk, Skimmed 100ml 42

See Healthy Recipes for some ideas for low calorie meals