Calories & Weight Loss

Roasted potatoes deliver about 149 calories per 100 g; a plain medium roasted potato averages around 203 calories.

One ounce (28 g) of roasted pumpkin seed kernels has 163 calories; spoonful portions land near 50–105 calories.

A medium baked russet potato (173 g) has about 164 calories; 100 g of raw russet has about 79 calories.

Safe daily calorie burn balances your total day’s energy use with exercise, keeping weekly deficits near 3,500–7,000 calories for steady progress.

Safe daily calories for most adults land between 1,600–3,200 kcal, set by age, sex, size, and how active you are.

One standard saltine cracker has about 13 calories; most 5-cracker servings land near 65–70 calories.

One regular vegetable samosa has around 200–300 calories; piece size, pastry thickness, and frying oil shift the samosa calorie total.

One drained 3.75-oz can of sardines has 90–191 calories, depending on water, tomato sauce, or oil packing.

One cooked sausage link contains about 51–269 calories; sausage link calories depend on size, meat, and method.

Sausages range from 120–260 calories for a standard link (45–75 g), while larger brats and smoked links can land around 300–350 calories.