On average, an adult healthy man, whose work is not related to physical labor, living in a big city and leading a not very active lifestyle, needs about 2,600 to 3,000 calories a day to maintain himself in a healthy and blooming form. If you lead an active lifestyle, then your daily intake increases to 3,300 calories. The figures are averaged, but they still give an approximate idea. Counting all this and keeping tables is pretty boring and many give up this idea after a few days. For such weaklings, we found interesting illustrations of sets describing the amount of food and the total amount of calories from 300 to 400. I think it will be interesting even for those who do not follow their diet.

Breakfast — 290 calories
1 whole-grain english bun
2 small pieces of butter
1 hard-boiled egg
1/2 cup fruit/berries
approximately 236 ml (8 oz) fruit juice
approximately 236 ml (8 oz) coffee
300 Calorie

Porridge-300 calories
1 cup porridge
236 ml (8 oz) 2% milk
1 banana
1 cup of coffee

Fried potatoes — 305 calories
1 medium-sized fried potato
2 tablespoons sour cream
1 tablespoon salsa sauce
1 cup chopped melon pieces
356 ml (12 oz) water

Oatmeal porridge — 325 calories
1 cup oatmeal porridge with raisins
1 cup of fruit
1 cup of tea or coffee
1 banana

Soup — 350 calories
1 bowl of soup
1 small bowl of lettuce (cucumbers, tomatoes, cabbage)
2 tablespoons vegetable oil and wine vinegar
356 ml (12 oz) water
4 salted crackers

Chicken — 345 calories
200 g of chicken
1 cup green string beans
2 pieces of low-fat butter
1 small bowl of salad
2 tablespoons vegetable oil and wine vinegar
356 ml (12 oz) water

Chicken salad — 350 calories
1 large plate of salad (cucumbers, tomatoes, greens)
2 teaspoons vegetable oil and wine vinegar
200 g sliced chicken
1 cup of thin, low-fat wheat crackers
356 ml (12 oz) of water

Omelet — 360 calories
Omelet of 2 eggs
2 strips of bacon
1 piece of whole wheat toast
1 piece of low-fat butter
1 cup of tea or coffee
236 ml (8 oz) of water

Fish — 365 calories
200 g of fried white fish
1 cup mashed potatoes
1 piece of butter
1/2 cup green peas
236 ml (8 oz) diet iced tea

Chicken and rice — 395 calories
200 g of chicken
2 teaspoons of barbecue sauce
1 cup chopped vegetables
1/2 cup brown rice
1 small bowl of salad
2 tablespoons vegetable oil and wine vinegar
356 ml (12 oz) water

I want to remind you that these are just sketches, you can't compare the number of calories consumed by them if you need a very accurate result. It's more like a little cheat sheet that will tell you at least approximately how much you eat. The measurement takes place in cups that are equal to our standard 250 ml cups. All portions are small in size. Besides, do you remember that after eating you should have a slight feeling of hunger? That is, you should have the feeling that you are 80 percent full. The remaining 20% will catch up with you 20 minutes after the end of the meal.

For those who are eager to keep track of their daily allowance, I offer several online calculators for calculating calories. One calorie calculator offers you to choose a product and specify the weight in g, then it recalculates this product into calories and decomposes it into fats, proteins and carbohydrates. That is, you enter how much you ate in grams and it gives you the final amount for lunch / breakfast / dinner or just a snack.
Calorie calculator

Calorie calculator

The second calorie calculator, based on the data entered into it about you (gender, weight, height, age, physical activity), calculates how many calories you need to consume per day in order to stay at the same weight, to lose weight, and to lose weight very quickly. You can also calculate the number of calories per week.

And you can also calculate your body mass index and get a guide to action. That is, the calorie calculator will calculate for you according to the Mifflin formula and the Harris-Benedict formula how many calories you need to consume every day.

Count, dare, play sports!