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How To Maintain Calories Naturally

The calorie calculator can help you to estimate the number of calories that your body needs to maintain your current weight. Everyone needs to get all the needed calories on daily basis. This can help him or her to better fuel his or her body, getting healthy and at the same time, recipes will be incredibly delicious. Also, it can help you to get some simple guidelines for gaining or losing weight.

Calories are defined as a unit for measuring heat equal to the amount required to raise the temperature of one gram of water one degree Celsius. But, in our case, calories are units of heat used to indicate the number of energy foods produce in human bodies which is equal to 1000 calories.

How to maintain calories naturally
How to maintain calories naturally


When we hear about calories, we always think about our weight or length. But, calories are not so bad for us. Our bodies need calories for energy. A calorie is a unit of energy. When you hear that some food or drink has 100 calories, then you should know that it is describing how much energy your body can get from eating it or drinking it. Most drinks and foods have calories. Some foods, like lettuce, have few calories.

Other meals, like peanuts, consist of a lot of calories. People, who want to lose weight, watch out for their calorie intake. Most kids can get benefits from eating a diet that includes the right number of calories. Our bodies need calories just to operate. They can keep your heart breathing and your lungs breathing. For kids, calories are needed for their proper growth and development. So, they should consume different foods to stay healthy.

How to maintain calories naturally:


As we have mentioned earlier, calories are units of energy. They mean the energy which we get from the food and drinks we consume and the energy which we use in physical activity. In all food packaging, you can notice how many calories you will get. But, the best form of getting calories is through natural foods. They are essential for our health, so you need to consume them in the right amount.


This is a tasty and versatile protein source. Many dieters think that it is a much lower–calorie alternative to rice. In one cup of cooked quinoa, there are 222 calories, putting it on par with brown rice. The brown rice has around 218 calories per cup. You should enjoy your favorite healthy dish in a similar portion which you have used for rice or pasta. The typical guideline is ½ cup or about the size of your fist.


It is a dark, leafy green that has a peppery flavor. It is commonly used in salads. It has potassium, calcium, and folate. In ½ cup of arugula, there are about 3 calories.


Raisins are calorie-dense food, which means that you can consume a lot of calories by ingesting only a small amount. In one small, 1.5 – ounce box, there are 129 calories. You can eat two full cups of grapes for the same amount, making this one snack you are better off substituting in order to maximize your calories.


This fruit is healthy nutritious and one of the most popular fruits all around the world. In one cup of apple slices, there are 57 calories and almost 3 grams of dietary fiber. Our bodies have to burn energy to digest apples, so the net amount of calories that are provided by this fruit is probably fewer than reported.


It is packed with heart-healthy and potassium-rich avocados. Also, it is packed with calories. In one cup of guacamole, there are about 360 calories. If you are a guacamole lover, then replace your chips with veggies that are high in calories.

Chia seeds:

Chia seeds are one of the best high–calorie foods, thanks to their protein, Omega – 3 and fiber content. They are tiny, but a single tablespoon still has 70 calories, which means that you can easily add an extra 200 calories to that smoothie without even realizing it.

Dark chocolate:

For all chocolate lovers, there is good news. Dark chocolate is rich in calories. Some bars have as much as 600 calories. You should not eat it in high amounts, because too much of it can constipate you or leave you wired before bedtime.


It is a flowering vegetable, which comes in green, white, and purple varieties. All types of asparagus are healthy. But, the purple asparagus has compounds known as anthocyanins, which can help to prevent heart disease. In one cup of asparagus, there are 27 calories and it is rich in Vitamin K and folate.

Greek yogurt cups:

Greek yogurt has twice the protein and only half of the carbohydrates as regular plain yogurt. It is an excellent food which you should add to your diet, especially if you are trying to lose weight. In ¾ cup serving of Greek yogurt, there are about 150 calories. Many people cannot handle the taste of plain Greek yogurt, so they add honey or other things to it, so which can raise the total calorie content. If you are not a lover of Greek yogurt, then consume plain yogurt, but be aware of the calories which you add.


In one cup of homemade granola, there are a lot of calories. In a cup of granola, there are 597 calories and 29.4 grams of fat. If you want to increase your calorie intake, then granola is one of the best choices which you can take.

Gluten-free cookies:

If you want to avoid gluten, or you must avoid gluten in your foods, then a gluten-free diet is best for you. Gluten-free cookies are still cookies and they still have calories. They may be even more than similarly sized regular cookies. You should portion your gluten-free treats just like you would with any other dessert.


These are root vegetables that typically have a deep – red or purple color. They have the potential to lower blood pressure. Beets have only 59 calories per cup and 13% of the daily recommended amount for potassium.

Whole–wheat bread:

Many people think that whole–wheat bread has fewer calories than white bread, but this is not true. They have the same amount of calories, sometimes even more than the white bread. You should be sure to check the label of your favorite brand of whole–wheat bread to see how many calories and added sugar are in it.


This type of fish is a very healthy protein source, but it is not as light on calories as you think. In one salmon fillet, there are 400 calories and 20 grams of fat. You should keep your serving size in check and prepare yours at home if you want to avoid a high–calorie diet while still reaping the health benefits.


Pecans are nuts and they are a great source of protein, vitamins, minerals, and heart-healthy fat. Also, they tend to be rich in calories. In a one-ounce serving of pecans halves, there are 196 calories.


There are different types of broths, like vegetables, beef, and chicken. You can eat it alone or use it as a base for soups and stews. It depends on the type of broth, but in one cup of broth or about 240 ml, there are usually 7 – 12 calories.


This is one of the most nutritious vegetables on the planet. It belongs to the cruciferous family of vegetables and it can help in the fight against cancer. In one cup of broccoli, there are 31 calories and it has over 100% of the amount of Vitamin C which most people need per day.

Olive oil:

In two tablespoons of olive oil, there are 238 calories. Olive oil is rich in healthy fat, which can help you if you want to lose weight.

Coconut milk:

This type of milk has the potential to speed up the metabolism and it can help to boost weight–loss efforts, but this does not make it low–calorie food. In one cup of coconut milk, there are 552 calories and 57 grams of fat. You should check your favorite brand’s label if you want to keep an eye on your calorie consumption.


They are naturally sweet and chewy fruits. They are delicious whole-food alternatives to candy. They are one of the healthy, high – calories foods which you can have racking up your daily intake fast if you eat them mindlessly.


These are great ways to add fiber and protein to salads and soups. Or, you can enjoy them as a standalone snack. In one cup of canned chickpeas, there are 286 calories.


This is a powerful vegetable and it is usually thin and orange, but also, it can be white, purple, yellow, or red. In one cup of carrots, there are 53 calories.


This is a vegetable that has green or purple leaves. It is a common ingredient in slaws and salads. Also, the fermented cabbage is known as sauerkraut. It is very low in calories and it has only 22 calories per cup.

Marigie A.
Marigie A.
Marigie is an Engineer who got her degree from the University of the Philippines. She is currently employed at a food manufacturing company. Working on this industry made her aware and knowledgeable on food and their medicinal benefits. Marigie loves to travel and learn about new cultures. During her free time, she shares her knowledge about health to the readers of this website.


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