In our daily routine we walk, exercise and do other physical activites but we don't know that how much calories we burn and how much we need to balance it.

A normal human body requires about 2000-2500 calories a day but it requires more in erexcise, other physical and mental activites. About 200 Calorie/hour will be consumed if we walk 2mph and running a mile will consume 145 calories if a person is of 100kg(220lb). A person can lose one pound weight by burning 3500 calories by erercise or by reducing calorie intake. It is intresting that we can burn more calories in sleeping than do watching TV but it doesnot mean that you can serve your sleeping time infront of TV. For proper physical activities we need proper sleep up to 8 hours(adults).

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

We get calories from different sources like fruits, vegetables, fishes, meat and nuts etc. Fruits mostly contain major amount of carbohydrate with less amount of protien and fat. In fruits, banana of a medium size conatin 100 calories, apple(100g) contain 52 calories, apricot(100g) conatin 48 calories, dates one cup contain 490 calories, one large orange conatin 86 calories. One large egg contain 78 calories. In fishes, tuna(100g) contain 185 calories, salmon(100g) contain 135 calories. Fishes contain large amount of fat and protien. A cup of milk conatin 145 calories with 11g carbohydate and 8g both protien and fat. Almonds(2.5oz) conatin 410 calories, peanuts(2.5oz) contain 403 calories, walnut(2.5oz) conatin 464 calories. Nuts contain a very good amount of carbohydrates, fats and protiens.

To spend a healthy life you should make a healhty dietry plan based on daily requirements and consumption of calories because healthy life requires balanced diet with energy consumption.