Everyday when we walk, exercise and do other physical activities we are not aware of how much calories we burn and how much we need to balance it.

Normally, human body requires about 2000-2500 calories a day but it requires more in doing exercise, workouts and other physical and mental activities. About 200 calories per hour will be consumed if we walk at a measure of about 2mph as well as running a mile will consume 145 calories if a person is of 100kg(220lb). A person can lose one pound weight by burning a huge 3500 calories by exercise or by reducing calorie intake. It is interesting that we can burn more calories in sleeping than watching TV or staring at the computer but it does not mean that you can serve your sleeping time in front of TV. For proper physical activities we need proper sleep up to 8 hours- the usual minimum requirement for adults.

From 2000-2500 calories a day, we need carbohydrate diet up to 300g, protein diet up to 120g and fat diet up to 65g. Carbohydrate and protein actually contain 4 calories per gram however fat only contains 9 calories per gram so we need 1200 calories from carbohydrate, 600 calories from fats and of course, 500 calories from protein in a day. During exercise calorie intake will increase many times than normal.

There are many sources of calories in the foods we eat everyday like fruits, vegetables, fishes, and meat and nuts and a lot more. Fruits mostly contain major amount of carbohydrate with less amount of protein and fat, which is why fruits are really healthy foods to be taken. The banana of a medium size contain 100 calories, apple(100g) contain 52 calories, apricot(100g) contain 48 calories, dates one cup contain 490 calories, one large orange contain 86 calories. One large egg contains 78 calories. In fishes, tuna(100g) contain 185 calories, salmon(100g) contain 135 calories. Fishes contain large amount of fat and protein. A cup of milk contain 145 calories with 11g carbohydrate and 8g both protein and fat. Almonds(2.5oz) contain 410 calories, peanuts(2.5oz) contain 403 calories, walnut(2.5oz) contain 464 calories. Nuts contain a very good amount of carbohydrates, fats and proteins.

Spending a healthy life means taking a healthy dietary plan based on daily requirements and consumption of calories because healthy life requires balanced diet with energy consumption.