Are you tired of adding unnecessary weight just because you are all at home? Do you try to cut out on what you eat and still fine out you are not making progress in quest to lose some pounds? Or are you staving yourself unhealthily just to make sure you keep your nice shape or attain the desired look. All this issues can be and will be handle. All you need to do is draw out a chair and follow me closely.

One big question that seems almost impossible to answer is, what if I maintain the usual daily food content, can I still keep to shape? How possible is that? You will get to find out as we proceed. But first Discipline plays a pivotal role in anything you want to achieve and so discipline with the right amount of dedication could come in handy to attain success in this quest, yes quest. But don’t be scared with the use of the word “quest”, it’s nothing to worry about.

The question of “HOW MUCH OR HOW MANY CALORIES SHOULD A PERSON EAT DAILY?” comes to mind. To maintain your weight and keep a close attention on it, it is important that you are familiar with the amount of calories needed in order to equate it with your total calories intake. An average woman needs to take about 2000 calories per day to maintain her weight and 1500 per day to lose to a pound in a week. And also, an average male needs about 2500 calories per day to maintain his weight and 2000 calories to also lose a pound. With this information, you should be able to gauge to calorie intake per day in reference to your basic need – if it is weight loss or weight maintenance. Bottom line, make sure you know or measure the amount of calorie content that your food comprise of. We will get to that later.

Getting the calorific composition of what you are taking in gives you a guide into how much quantity of that meal you really want to put in your stomach. But before we get to that, you don’t just decide on the amount of calories shed without having a full grasp of total amount of calories taken per day. Journal keeping will really be of utmost help in this process. This means every content taken each day must be accounted for to the point of the volume of water taken. Here is a piece of advice, take notes immediately, we don’t usually remember all that we have consume at the end of the day.


Yam 150g 177
Beans White 100g (1 Cup) 249
Brown Beans 100g 379
Rice, White 100g 130
Soybeans 100g 446
Millet 100g 378
Corn 100g 125
Wheat Flour 100g 364
Butter 100g 717
Mayonnaise 100g 680
Peanut Butter 100g 588
Sugar 100g 387
Honey 100g 304
Chicken 100g 239
One egg 72
Beef 100g 217
A cup of milk (cow) 240ml 149
Sardines 92g 191
Coconut oil 100g 862
Palm oil 100g 884
Peanut oil or ground oil 100g 564
Fufu or cassava flour One cup / a wrap 330
Garri/ Eba 1 cup 360
Pounded Yam 1 cup 400
Tuwo/ Corn Meal 1 Cup 450
Can Tomatoes 100g 17
Maggi 1 Cube 5
Pap I Table Spoon 91
Plantain (fried) 1 Slice 68

Apple 160g 95
Banana 118g 105
Cherry 155g 77
Lemon 58g 38
Mango 336g 201
Orange 131g 62
Coconut Coconut 159
Pineapple 84g 42
Watermelon 152g 46
Tangerine 12g 2
Grape 2.4g 2
Lemon 58g 17

This is basically not exhaustive but it touches the basic content that goes into our bellies daily. Having this knowledge at your fingertip helps you calculate and control your calorie consumption. Take note of food labels to get information on the calorie content. One last thing I need you to pay attention to is quantity. You can maintain the content of what you take every day with a disparity in volume and still either reduce or stay in shape. And don’t forget patient is key.

By Babatunde Adesokan

Pen Wizard 🖋️😉

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