Maintenance: 

1674 Calories/day

Fat Loss: 

1339 Calories/day

Extreme Fat Loss: 

1004 Calories/day

7 day calorie cycle (zig-zag)

Ex Fat Loss

Fat Loss

Maintain

Monday

1005

1339

1674

Tuesday

808

1072

1339

Wednesday

1205

1607

2009

Thursday

1005

1339

1674

Friday

904

1205

1507

Saturday

1105

1473

1841

Sunday

1005

1339

1674

Exercise

Calories
Burned

Exercise

Calories
Burned

Aerobics: low impact

290

Aerobics: high impact

370

Aerobics, Step: low impact

370

Aerobics, Step: high impact

528

Aerobics: water

211

Bicycling, Stationary: moderate

370

Bicycling, Stationary: vigorous

554

Circuit Training: general

422

Rowing, Stationary: moderate

370

Rowing, Stationary: vigorous

449

Ski Machine: general

502

Stair Step Machine: general

317

Weight Lifting: general

158

Weight Lifting: vigorous

317

Bicycling: BMX or mountain

449

Bicycling: 12-13.9 mph

422

Bicycling: 14-15.9 mph

528

Boxing: sparring

475

Racquetball: casual, general

370

Rock Climbing: ascending

581

Rock Climbing: rapelling

422

Rollerblade (inline) Skating

370

Rope Jumping

528

Running: 5 mph (12 min/mile)

422

Running: 5.2 mph (11.5 min/mile)

475

Running: 6 mph (10 min/mile)

528

Running: 6.7 mph (9 min/mile)

581

Running: 7.5 mph (8 min/mile)

660

Running: 8.6 mph (7 min/mile)

766

Running: 10 mph (6 min/mile)

871

Running: pushing wheelchair, marathon wheeling

422

Running: cross-country

475

Skiing: cross-country

422

Skiing: downhill

317

Swimming: general

317

Tennis: general

370

Volleyball: beach

422

Walk: 3.5 mph (17 min/mile)

211

Walk: 4 mph (15 min/mile)

238

Walk: 4.5 mph (13 min/mile)

264

Walk/Jog: jog <10 min.

317

Water Skiing

317

Apple

raw, with skin, 100g = 1 small

52 (218 kj)

13.8

0.3

0.2

Apricot

raw, with skin, 100g = 3 apricots

48 (201 kj)

11.1

1.0

0.4

Avocado

raw, no skin, 100g

160 (670 kj)

8.5

2.0

14.7

Banana

1 medium

94 (393 kj)

21.7

1.1

0.3

Boysenberries

raw, 1 cup

75 (312 kj)

18.4

1.0

0.6

Blueberries

raw, 1 cup

81 (339 kj)

20.5

1.7

0.6

Dates

1 cup, pitted, chopped

490 (2047 kj)

130.8

3.6

0.7

Grapefruit

1 medium

82 (343 kj)

20.5

1.5

0.3

Grapes

1 cup, seedless, red or green

114 (475 kj)

28.3

1.0

1.0

Kiwi fruit

1 medium, 2.7oz, no skin

46 (194 kj)

11.2

0.8

0.3

Lemon

1 medium, 2oz

17 (70 kj)

5.4

0.6

0.2

Melon

Cantaloupe, 1 medium wedge, 2.4oz

24 (101 kj)

5.7

0.6

0.2

Nectarine

1 medium

67 (279 kj)

15.9

1.2

0.5

Oranges

1 large, 6.5oz

86 (361 kj)

21.5

1.7

0.2

Peaches

1 medium, 3.5oz

42 (176 kj)

10.8

0.7

0.0

Pear

1 medium, 5.8oz

98 (410 kj)

25.1

0.7

0.7

Pineapple

1 cup, diced, 5.5oz

76 (318 kj)

19.2

0.6

0.6

Plums

1 medium, 2.3oz

36 (152 kj)

8.6

0.5

0.4

Raspberries

1 cup, 4.3oz

60 (252 kj)

14.1

1.2

0.6

Strawberries

1 cup, halves, 5.4oz

46 (190 kj)

10.6

0.9

0.5

Watermelon

1 wedge, 10oz

92 (383 kj)

20.6

1.7

1.1

Asparagus

raw, 4 medium spears, 2oz

11

48

2.2

1.3

0.1

Beans, Kidney

boiled, 1/2 cup, 3oz

108

451

19.4

7.2

0.4

Brocolli

1 cup chopped, 3oz

35

146

5.6

2.4

0.3

Cabbage

1 cup shredded, 5oz

41

172

9.8

2.1

0.1

Carrots

1 cup chopped

52

219

12.3

1.3

0.3

Cauliflower

1 cup chopped, 3.5oz

23

95

4.1

1.8

0.4

Celery

1 cup chopped, 3.5oz

14

58

3.6

0.7

0.2

Corn (kernels)

1/2 cup kernels, 3.5oz

354

1479

82.3

10.8

4.3

Corn on cob

1 large ear, 5.5oz

140

588

33.3

4.7

1.1

Cucumber

1/2 cup slices (with skin), 2oz

7

28

1.3

0.3

0.1

Lentils

1/2 cup boiled, 3.5oz

115

480

19.9

8.9

0.4

Lettuce (iceberg)

1 cup shredded, 1.9oz

8

35

1.7

0.5

0.1

Mushrooms

1/2 cup pieces, 2.5oz

20

83

3.8

1.4

0.4

Onion

1/2 cup chopped, 3oz

36

150

8.6

0.8

0.1

Peas

1/4 cup, 1.5oz

36

151

6.7

2.3

0.1

Peppers (bell or sweet)

1 cup sliced, 3.2oz

18

77

4.2

0.8

0.2

Potatoes

1 potato, baked with skin, 7oz

255

1065

58.1

7.0

0.4

Pumpkin

1/2 cup mashed, 4oz

23

95

5.6

0.8

0.1

Spinach

1/2 cup, 3oz

20

82

3.2

2.6

0.3

Sweet potato

1 cup, baked, with skin, 7oz

180

752

41.4

4.0

0.4

Tomato

1 tomato, raw, 2.2oz

11

47

2.4

0.6

0.1

Egg

1 large egg (1.76oz)

78 (324 kj)

0.6

6.3

5.3

Hard Boiled Egg

1 large egg (1.76oz)

78 (324 kj)

0.6

6.3

5.3

Chopped Egg

1 cup of chopped egg (4.8oz)

211 (881 kj)

1.5

17.0

14.4

Egg White

1 cup (8.5oz)

122 (508 kj)

2.4

25.5

0.0

Scrambled Eggs

2 large eggs, 1 tbsp milk, no added fat

180 (752 kj)

2.0

19.0

11.0

EggBeaters (substitute)

Egg Whites, 3tbsp (1.6oz)

19 (79 kj)

0.0

3.8

0

Whole Milk

1 cup

146 (611 kj)

11

8

8

Milk - Reduced Fat (2%)

1 cup

122 (510 kj)

11

8

5

Milk - Low Fat (1%)

1 cup

102 (427 kj)

12

8

2

Milk - Non Fat

1 cup

83 (347 kj)

12

8

0

Cream (light whipping)

1 cup (whipped)

350 (1464 kj)

4

3

37

Cream (heavy whipping)

1 cup (whipped)

414 (1732 kj)

3

2

44

Cottage Cheese - Low Fat (1%)

1 cup

163 (682 kj)

6

28

2

Cottage Cheese - Low Fat (2%)

1 cup

203 (849 kj)

8

31

4

Cheese - Cheddar

1 slice (28g)

113 (474 kj)

0

7

9

Cheese - Colby

1 slice (28g)

110 (460 kj)

1

7

9

Feta Cheese

1 wedge (38g)

100 (418 kj)

2

5

8

Camembert Cheese

1 wedge (38g)

114 (477 kj)

0

8

9

Brie Cheese

1 ounce (28g)

94 (393 kj)

0

6

8

Almonds

raw, unblanched, 1/2 cup, 2.5oz

410

14.0

15.1

35.9

Brazil nuts

1/2 cup, shelled (16 kernels), 2.5oz

401

8.7

10.2

47.1

Cashews

1/2 cup dry-roasted, 2.4oz

390

22.2

10.4

31.5

Chestnuts

15-18 nuts, 2.5oz

139

31.4

1.1

0.9

Coconut meat

1/2 medium coconut (4.5" diameter, 7 oz)

704

30.2

6.6

66.7

Hazelnuts (filberts)

1/2 cup shelled, 2.5oz

446

11.9

10.6

43.2

Macadamia nuts

1/2 cup, 2.3oz

467

9.0

5.1

49.3

Peanuts

1/2 cup raw, 2.5oz

403

11.4

18.3

34.9

Pecans

1/2 cup, halves, 2.4oz

373

7.5

4.9

38.9

Pistachios

1/2 cup shelled, 2oz

317

16.0

11.7

25.3

Walnuts (english)

42 halves, 2.5oz

464

9.7

10.8

46.3

Regular Beer

12 fl. oz or 350 mls

139 (580 kj)

10.8

1.1

0.0

Light Beer

12 fl. oz or 350 mls

103 (425 kj)

5.2

1.0

0.0

White Wine

1 glass, 3.5 fl. oz

70 (294 kj)

0.8

0.1

0.0

Red Wine

1 glass, 3.5 fl. oz

74 (310 kj)

1.8

0.2

0.0

Champagne

1 glass, 4 fl. oz

85 (355 kj)

2

0

0

Sparkling White

1 glass, 4 fl. oz

93 (389 kj)

4

0

0

Sparkling Red

1 glass, 4 fl. oz

89 (372 kj)

3

0

0