Do you want to stop getting fat? Start looking at calories energy protein you eat

Note: Indian Food ingredients composition. For 100 grams raw food quantity (note this = 1/2 cup for grains and rice and vegetables will vary).
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Energy in = Energy out = No weight loss
Less energy in = more energy out = weight loss

1 calorie= 1 kilocalorie = 4.18 joules

Walking for 20 mins:
Calories burnt per minute = 5 Kcal
Total calories burnt = 100 Kcal
Percentage of calories burnt from fat = 80% = 80 Kcal
Percentage of calories burnt from carbohydrate = 20% = 20 Kcal

Jogging for 20 mins:
Calories burnt per minute = 10 Kcal
Total calories burnt = 200 Kcal
Percentage of calories burnt from fat = 50% = 100 Kcal
Percentage of calories burnt from carbohydrate = 50% = 100 Kcal


There are 3,500 calories in a pound, so in order to lose one pound per week
you need to decrease calorie intake by 3500 calories. This equates to 500 calories a day.

A 70kg female 25 year old 5.5 feet tall needs about 2250 calories for normal weight maintainance
A 70 kg male 25 year old 5.10 feet tall needs about 2400 calories for normal weight maintainance

10-15% of the calories need to come from protein (see protein requirement table below)

Information collected from various sources.