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Berikut adalah tabel kalori makanan yang biasa kita konsumsi sehari-hari. Kita dapat menghitung
estimasi kalori dari makanan yang kita konsumsi dan menyesuaikan dengan kebutuhan asupan tubuh
kita.

Tabel Kalori Tabel Kalori Makanani

Makanan Pokok Golongan B Buah -Buahan Golongan A
Nama Masakan Berat Kalori Unit Nama Masakan Berat(gr) Kalori Unit
(gr)
Jagung Rebus 250 90,2 1 Apel 160 92 1
Kentang Rebus 200 166 2 Apel Merah 140 82 1
Ketan Putih 120 217 2,75 Belimbing 160 80 0,75
Ketupat 160 32 0,5 Duku 200 81 1
Lontong 200 38 0,5 Jambu Air 60 35,4 0,5
Nasi Putih 100 175 2,25 Jambu Biji 320 157 2
Nasi Putih Kentucky 225 349 4,25 Jeruk Medan 140 46 0,5
Roti Tawar Serat Tinggi 60 149 1,75 Jeruk Pontianak 150 67 0,75
Singkong Rebus 100 146 1,75 Jeruk Sunkist 200 40 0,5
Talas Rebus 100 98 1,25 Mangga Manalagi 100 72 1
Ubi Rebus 100 125 1,5 Nanas 200 104 1,25
Tabel Kalori Makanan Pokok Golongan B Pepaya 100 46 0,5
Nama Masakan Berat Kalori Unit Pir 200 80 1
(gr)
Bubur 200 44 0,5 Pisang Rebus 125 136,5 1,75
Crakers 50 229 2,75 Salak 150 63,6 0,75
Makaroni 25 91 1,25 Semangka 150 48 0,5
Mie Instant 50 168 2 Tabel Kalori Makanan
Buah – Buahan Golongan B
Nasi Tim 100 88 1 Nama Masakan Berat Kalori Unit
(gr)
Nasi Uduk 200 506 6,25 Alpukat 100 85 1
Roti Tawar 50 128 1,5 Anggur 125 60 0,75
Tabel Kalori Makanan Pokok Golongan C Lengkeng 100 79 1
Nama Masakan Berat Kalori Unit Melon 120 46 0,5
(gr)
Bihun Goreng 150 296 3,75 Mangga Harum Manis 300 90 1
Bubur Ayam 200 165 2 Pir Hijau 200 105 1,25
Bubur Sum-Sum 100 178 2,25 Pisang Ambon 100 74,2 1
Kentang Goreng 150 211 2,75 Pisang Barangan 200 236 3

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Mie Goreng 200 321 4 Pisang Mas 125 11 1,5

Nasi Goreng 100 267 3,25 Pisang Raja 150 126 1,5
Soun Goreng 100 263 3,25 Sirsak 125 55 0,25
Spaghetti 300 642 8 Tabel Kalori Makanan
Buah – Buahan Golongan C
Tape singkong 150 260 3,25 Nama Masakan Berat Kalori Unit
(gr)
Tabel Kalori Makanan Durian Montong 100 134 1,5
Lauk Pauk Golongan A
Nama Masakan Berat Kalori Unit Rambutan 100 69 0,75
(gr)
Arsik 95 94,05 1 sawo 100 92 1,75
Ayam Panggang 100 129,4 1,5 Tabel Kalori Makanan
Bumbu Kuning Sayuran Golongan A
Ayam Panggang 100 164,3 3,25 Nama Masakan Berat(gr) Kalori Unit
Daging Panggang 70 150 1,75 Acar Kuning 75 53 0,5
Ikan Mas Pepes 200 143,5 1,75 Bening Bayam 50 18 0,25
Sambal Goreng Tempe 50 116 1,5 Cah Labu Siam 100 41,6 0,5
Telur Asin Rebus 75 138 1,75 Sayur Asam 100 88 1
Telur Ayam Rebus 60 97 1,25 Sop Ayam Kombinasi 100 95 1,25
Tabel Kalori Makanan Sop Bayam 50 78 1
Lauk Pauk Golongan B
Nama Masakan Berat Kalori Unit Sop Kimlo 100 104 1,25
(gr)
Ati Ayam Goreng 50 98 1,25 Sop Mutiara Jagung 100 113 1,5
Ayam Pop 200 265 3,25 Asop Oyong Misoa 100 106 1,25
Bakso Daging Sapi 100 260 3,25 Sop Telur Putuh 100 116 1,5
Empal Daging 100 147 1,75 Tabel Kalori Makanan
Sayuran Golongan B
Ikan Bandeng Goreng 160 180,7 2,25 Nama Masakan Berat(gr) Kalori Unit
Ikan Baronang Goreng 120 107,5 1,25 Sayur Lodeh 100 61 0,75
Ikan Bawal Goreng 120 113,3 1,5 Cah Jagung Putren 100 59 0,75
Ikan Ekor Goreng 100 107,8 1,25 Cah kacang Panjang 100 72 1
Ikan Kembung Goreng 80 87,65 1 Sop Oyong Telur Puyuh 100 134 1,75
Ikan Lele Goreng 60 57,5 0,75 Setup Kentang Buncis 100 95 1
Ikan Patin Goreng 200 252,7 3 Tumis Buncis 100 52 1,5

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Ikan Selar Goreng 40 63,75 0,75 Tumis Daun Singkong 120 151 1,75
Ikan Tenggiri Goreng 60 85,3 1 Tumis Kc. Panjang + 125 118 1,75
Jagung
IkanTeri Goreng 50 66 0,75 Tabel Kalori Makanan
Sayuran Golongan C
Ikan Tuna Goreng 60 110 1,25 Nama Masakan Berat(gr) Kalori Unit
Kerang Rebus 100 59 0,75 Buntil 100 106 1,25
Macaroni Schootel 50 177 2,25 Gudeg 150 132 1,75
Tahu Bacem 100 147 1,75 Tabel Kalori Makanan
Masakan Siap Saji Golongan A
Telur Mata Sapi 60 40 1,75 Nama Masakan Berat(gr) Kalori Unit
Tempe Bacem 50 157 2
Tempe Goreng 50 118 1,5 Asinan 250 208 2,5
Tenggiri Bumbu Kuning 90 94,4 1 Toge Goreng 250 243 3
Udang 80 68,25 3,25 Tabel Kalori Makanan
Goreng Besar MasakanSiap Saji Golongan B
Tabel Kalori Makanan Nama Masakan Berat(gr) Kalori Unit
Lauk Pauk Golongan C
Nama Masakan Berat Kalori Unit Gado 150 295 3,75
(gr) - Gado
Abon Sapi 50 158 2 Ketoprak 250 153 2
Ayam Goreng Kecap 75 358,8 4,5 Pempek 200 384 4,75
Ayam Panggang 80 385,6 4,75 Rawon 160 331 4
Chiken 50 63,6 0,75 Soto Ayam 100 101 1,25
Wing / Sayap Ayam
Daging Balado 50 147 1,75 Soto Padang 100 127 1,5
Dendeng Balado 40 338 4,25 Tongseng 120 331 4
Gulai Ayam 100 165,3 2 Tabel Kalori Makanan
Masakan Siap Saji Golongan C
Gulai Cumi 100 183 2,25 Nama Masakan Berat(gr) Kalori Unit
Gulai Kepala Ikan Kakap 320 218,8 2,75 Hamburger 125 257 3,25
Gulai Limpa 60 294 3,5 Kerupuk Palembang 50 168 2
Gulai Tunjang 80 251 3 Kerupuk Udang 20 72 1
Ikan Kembung Balado 125 236,7 3 Mie Bakso 200 302 3,75
Ikan Teri 50 213 2,75 Nasi Tim Ayam 420 588 7,25
Kakap Goreng Tepung 80 119 1,5 Pizza 125 163 2
Kakap Panir 75 220 2,75 Sate Kambing 180 729 9

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Keripik Tempe 25 68 0,75 Sayur Krecek 175 249 3

Daging Cincang Bulat 50 168 2 Siomay 100 361 3,75
Ayam 150 194,5 2,5 Soto Betawi 150 135 1,75
Kentucky Paha Atas
Perkedel Jagung 50 108 1,25 Soto Makasar 150 525 6,5
Perkedel Kentang 50 123 1,5 Soto Sulung 150 86 1
Pu Yung Hai 50 114 1,5
Rendang Daging 75 285,5 3,5
Sate Ayam 100 466 6
Ayam Kentucky Sayap 150 116 1,5
Semur Ayam 50 177,8 2,25
Sambal Goreng Ati 100 127 1,5
Sambal Goreng Tempe 150 276 3,5
Teri
Sambal 100 200 2,5
Goreng Ati Sapi
Sambal 100 123 1,5
Goreng Udang + Kentang
Sop Sapi 260 227 2,75
Tahu Goreng 100 111 1,5
Tahu Isi 150 124 1,5
Tahu Sumedang 100 113 1,5
Telur dadar 75 188 2,25

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1. SKIP THE SNOOZE BUTTON

The first step to starting your day off on a healthier foot is actually getting out of
bed. Regularly hitting the snooze button signals sleep deprivation, which
is linked to weight gain. Science shows avoiding the snooze button also leads to
a better mood. To break your dependence on an alarm, gradually start going to
bed earlier until you wake up before it goes off.

2. DRINK A TALL GLASS OF WATER FIRST THING

When you’re dehydrated early in the morning, your body might mistake thirst for

hunger, leading you to overeat at breakfast. Research shows drinking two 8-
ounce glasses of water before meals can help people lose more weight.

3. EAT A WELL-BALANCED BREAKFAST

Give your body a little nutrition to get things going, recommends Dr. Kathryn
Boling of Mercy Medical Center. “If eating a bigger breakfast works for you, then
that’s great, as research shows we burn more calories as the day progresses,”
she says. Instead of skipping breakfast to ‘save your appetite’ (which can lead
to binge eating later on) lean into foods high in protein and fiber like Greek
yogurt or eggs with whole-grain toast.

4. THINK SAVORY OVER SWEET

Leaning into sweet treats in the morning could lead to cravings throughout the
day, says Boling. “The more sugar you eat, the more you may want to eat,” she
adds. “If you’re going to go sweet, make sure it’s naturally sweet and not
processed.” This could mean a piece of fruit with a savory
breakfast like oatmeal, eggs or make-ahead burritos.

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5. MOVE YOUR BODY

Research shows fat oxidation (burning fat as a fuel source) increased over a 24-
hour period when exercise was performed before a morning meal. Starting your
day with a workout can also support your metabolism for more efficient muscle
building and serve as a pick-me-up to help you feel alert and ready to tackle the
day. Another reason to love morning workouts: You’ll get it out of the way and
have a sense of accomplishment that keeps you motivated to stick with healthy
habits the rest of the day.

AFTERNOON
6. BOOK LUNCH LIKE YOU’D BOOK A MEETING

Now that more people are working from home, many are having issues with
going to the kitchen too often throughout the day, says Boling. “Many of us aren’t
moving around as much, and some are eating because it feels good when you’re
lonely. If you stick to a lunch schedule — like a meeting — you may be better
about mindlessly wandering into the kitchen regularly, which can result in
unnecessary calories.” Set time on your calendar to sit down to a proper lunch
without distractions.

7. REACH FOR SOUP

Regardless of the season, soup is a great pick for a midday meal. Research

shows a warm, low-calorie soup can help you eat roughly 20% fewer calories
than usual. This could give your weight-loss efforts a noticeable boost over time.
The aroma and taste alone are satisfying, plus the volume of soup inside your
stomach helps you feel fuller, longer.

8. HAVE A POST-LUNCH SNACK

If you’re avoiding snacking for weight-loss, you could be making a big

mistake. Consuming too few calories can slow your metabolism and increase
hunger. Opt for RD-approved snacks with a combination of protein and healthy

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fats to help you feel satiated, longer, like an apple and string cheese or hummus
and veggies. If you’re in a pinch and looking at grab-and-go picks like protein
bars, “be sure to read the nutrition labels so you know what you’re putting into
your body since some have artificial ingredients and added sugars,” says Brooke
Van Paris, nutrition coach and certified trainer at Life Time. Pro tip: Pre-portion
your snacks to avoid overeating.

9. MAKE SURE YOU MEAL PREP

Weekend afternoons are ideal for meal prep — a strategy that’s proven to aid
weight loss. When you have a plan, you’ll be less likely to eat on impulse. “That
means less frozen pizza in a pinch,” says Van Paris. “Pre-planning your meals
also helps you be more mindful of nutrition and getting in proteins, healthy
fats and complex carbs.” Batch cooking veggies, proteins and whole grains is a
great place to start so you can easily mix-and-match grain bowls for quick,
nutrient-dense meals.

NIGHT
10. AVOID EATING TOO LATE

When you sleep, the body, in general, slows down all its functions, including
metabolism. “Not allowing the body to digest and absorb all the food you had for
dinner can result in the extra calories being stored in the body as fat,” says Dr.
Jaydeep Tripathy, a primary care doctor at Doctor Spring. If your schedule
requires eating late at night, keep portion sizes small and try to eat a bigger
lunch or afternoon snack instead.

11. HAVE A CUP OF TEA

Warm up a nice, calming cup of tea before you go to bed, and you could sleep
better and lose more weight. “Tea has a calming effect that can help you sleep
more soundly, which is essential for weight loss,” says Tripathy, who adds

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that teas have catechins, a flavonoid that acts as a metabolism booster, helping

your body break down fats faster. “Opt for decaffeinated tea at night to avoid
messing up your sleep schedule.”

12. WEAR BLUE LIGHT BLOCKING GLASSES

Blue light from your devices, including your cell phone, iPad and computer, can
mess with your sleep cycle, especially when you’re using them closer to bed.
Wearing blue light glasses an hour before bed can help minimize those harmful
blue rays. It’s also a good idea to “put your phone on the yellow light setting and
limit your screen time,” says Van Paris. “Even better, reach for a book. This gets
your brain even more ready for bed and can help you get to sleep sooner.”

13. SCHEDULE YOUR BEDTIME

Just like scheduling your meals, picking the ideal time to get into your sheets
can help you give your body the time it needs to recover and ultimately lose
weight. Not getting enough sleep can put a dent in your weight-loss efforts, as
hormone shifts cause a surge in hunger and cravings. Stick to a bedtime
routine that allows for 7–8 hours of quality shut-eye.

Make progress every day while you work on mini fitness and nutrition goals, like
walking more steps or learning to track macros. Go to “Plans” in the
MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you
motivated.

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7-DAY DIET PLAN FOR WEIGHT LOSS

This is not a deprivation diet: You'll eat three meals and two snacks
daily, plus each dish packs a filling balance of 45 percent
carbohydrates, 30 percent protein, and 25 percent healthy fats. (More
on that here.) When it comes to drinks, Forberg recommends sticking
to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body,
make sure you're getting the recommended amount of physical
activity from the Centers for Disease Control and Prevention (that's
150 minutes of moderate-intensity physical activity and two days of
muscle strengthening activity, FYI).

Monday

Breakfast:

 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1

teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2
cup cherry tomatoes

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 1 slice whole-grain toast

 1/2 cup blueberries
 1 cup skim milk

Snack:

 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced
strawberries

Lunch:

 Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped

grilled chicken breast, 1 tablespoon shredded low-fat cheddar,
diced grilled veggies (2 tablespoons onion, 1/4 cup diced
zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and
1 tablespoon low-fat vinaigrette.

Snack:

 2 tablespoons hummus and 6 baby carrots

Dinner:

 4 ounces grilled salmon

 1 cup wild rice with 1 tablespoon slivered toasted almonds
 1 cup wilted baby spinach with 1 teaspoon each olive oil,
balsamic vinegar, and grated Parmesan
 1/2 cup diced cantaloupe topped with
 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped
walnuts

Tuesday

Breakfast:

 3/4 cup steel-cut or old-fashioned oatmeal prepared with water;

stir in 1/2 cup skim milk
 2 links country-style turkey sausage
 1 cup blueberries

Snack:

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 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1
tablespoon chopped pecans

Snack:

 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

 1 turkey burger
 3/4 cup roasted cauliflower and broccoli florets
 3/4 cup brown rice
 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

 Omelet made with 4 egg whites and 1 whole egg, 1/4 cup
chopped broccoli, 2 tablespoons each fat-free refried beans,
diced onion, diced mushrooms, and salsa
 Quesadilla made with 1/2 of one small corn tortilla and 1
tablespoon low-fat jack cheese
 1/2 cup diced watermelon

Snack:

 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1

tablespoon chopped walnuts

Lunch:

 Salad made with 2 cups chopped Romaine, 4 ounces grilled

chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2
tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat
Caesar dressing
 1 medium nectarine
 1 cup skim milk

Snack:

 1 fat-free mozzarella string cheese stick

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 1 medium orange

Dinner:

 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and

1 teaspoon chopped garlic
 1 medium artichoke, steamed
 1/2 cup whole wheat couscous with 2 tablespoons diced bell
pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh
cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast:

 1 light whole-grain English muffin with 1 tablespoon nut

butter and 1 tablespoon sugar-free fruit spread
 1 wedge honeydew
 1 cup skim milk
 2 slices Canadian bacon

Snack:

 Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2

tablespoons sliced strawberries or raspberries, and 2 tablespoons
low-fat granola

Lunch:

 Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch
whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato
slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and
1 tablespoon light Caesar dressing

Snack:

 8 baked corn chips with 2 tablespoons guacamole

Dinner:

 4 ounces grilled halibut

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 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4
cup chopped yellow onion, and 1 cup green beans
 Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes,
and 1 teaspoon balsamic vinaigrette
 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free
vanilla yogurt,
 1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast:

 Burrito made with: 1 medium whole wheat tortilla, 4 scrambled

egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black
beans, 2 tablespoons salsa, 2 tablespoons grated low-fat
cheddar, and 1 teaspoon fresh cilantro
 1 cup mixed melon

Snack:

 3 ounces sliced lean ham

 1 medium apple

Lunch:

 Turkey burger or veggie burger

 Salad made with: 1 cup baby spinach, 1/4 cup halved cherry
tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan,
and 1 tablespoon light Russian dressing
 1 cup skim milk

Snack:

 1 fat-free mozzarella string cheese stick

 1 cup red grapes

Dinner:

 5 ounces grilled wild salmon

 1/2 cup brown or wild rice
 2 cups mixed baby greens with 1 tablespoon low-fat Caesar
dressing

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 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast:

 Frittata made with 3 large egg whites, 2 tablespoons diced bell

peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim
shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh
raspberries
 1 small bran muffin
 1 cup skim milk

Snack:

 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed

and 1/2 cup diced pear

Lunch:

 4 ounces sliced turkey breast

 Tomato-cucumber salad made with 5 slices tomato, 1/4 cup
sliced cucumber, 1 teaspoon fresh chopped thyme, and 1
tablespoon fat-free Italian dressing
 1 medium orange

Snack:

 Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup
low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are
more weight loss smoothie ideas.)

Dinner:

 4 ounces red snapper baked with 1 teaspoon olive oil, 1

teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon
grated Parmesan cheese
 1 cup steamed green beans with 1 tablespoon slivered almonds

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Sunday

Breakfast:

 2 slices Canadian bacon

 1 whole-grain toaster waffle with sugar-free fruit spread
 3/4 cup berries
 1 cup skim milk

Snack:

 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1
tablespoon slivered almonds

Lunch:

 Salad made with: 2 cups baby spinach, 4 ounces grilled chicken,

1 tablespoon chopped dried cranberries, 3 slices avocado, 1
tablespoon slivered walnuts, and 2 tablespoons low-fat
vinaigrette
 1 apple
 1 cup skim milk

Snack:

 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free

fruit spread and 1 tablespoon ground flaxseed
 1/4 cup blueberries

Dinner:

 4 ounces lean pork tenderloin stir-fried with onions, garlic,

broccoli, and bell pepper
 1/2 cup brown rice
 5 medium tomato slices with 1 teaspoon each chopped ginger,
chopped cilantro, light soy sauce, and rice wine vinegar

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