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Fitness Resources

Data & Insights
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Food Item ↕ Serving Size Calories ↕ Category
Cheeseburger 1 item (150g) 450 kcal High
French Fries Medium (117g) 365 kcal High
Pizza Slice (Pepperoni) 1 slice (107g) 298 kcal High
Cola / Soda 1 can (330ml) 139 kcal Sugar
Chocolate Donut 1 item (60g) 270 kcal High
Potato Chips 1 bag (28g) 152 kcal Mod
Ice Cream (Vanilla) 1 scoop (66g) 137 kcal Mod
Hot Dog 1 item (100g) 290 kcal High
Nachos with Cheese 1 serving (100g) 306 kcal High
Fried Chicken 1 piece (100g) 246 kcal High
Milkshake (Chocolate) 1 cup (250ml) 380 kcal Sugar
Onion Rings 1 serving (8 rings) 276 kcal High
Chocolate Bar 1 bar (50g) 260 kcal Sugar
Muffin (Blueberry) 1 large (113g) 426 kcal High
Popcorn (Buttered) 1 small bag 400 kcal High
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Food Item ↕ Serving Cals ↕ Protein Carbs Fats
Chicken Breast 100g 165 31g 0g 3.6g
Broccoli 1 cup (91g) 31 2.5g 6g 0.4g
Brown Rice 1 cup (195g) 216 5g 45g 1.8g
Salmon (Raw) 100g 208 20g 0g 13g
Egg (Large) 1 item (50g) 78 6g 0.6g 5g
Almonds 1 oz (28g) 164 6g 6g 14g
Oats (Rolled) 1/2 cup (40g) 150 5g 27g 3g
Greek Yogurt 1 cup (170g) 100 17g 6g 0.7g
Sweet Potato 1 medium (130g) 112 2g 26g 0.1g
Avocado 1/2 fruit (100g) 160 2g 9g 15g
Quinoa (Cooked) 1 cup (185g) 222 8g 39g 4g
Tofu (Firm) 100g 144 17g 3g 9g
Banana 1 medium (118g) 105 1.3g 27g 0.4g
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Exercise ↕ Intensity Burn (1 hr) ↕ Notes
Running (6mph) High 600 kcal High impact cardio
Cycling (Moderate) Moderate 500 kcal Low impact
Swimming (Laps) High 550 kcal Full body
Walking (Brisk) Low 280 kcal Sustainable
HIIT Workout High 700 kcal Afterburn effect
Weight Lifting Moderate 350 kcal Builds muscle
Yoga (Vinyasa) Low 250 kcal Flexibility
Hiking Moderate 430 kcal Nature & cardio
Rowing (Moderate) High 600 kcal Full body cardio
Elliptical Moderate 365 kcal Low impact
Boxing (Sparring) High 800 kcal Intense cardio
Dancing (Zumba) Moderate 400 kcal Fun cardio
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