Calories & Weight Loss

One raw Brussels sprout weighs about 20 g and lands near 8–9 calories; per 100 g, raw sprouts average around 38–43 calories.

A cooked cup of brown rice has about 215 calories; 100 grams cooked provides roughly 110 calories, based on standard nutrition data.

One large brown egg has about 70–72 calories, and shell color doesn’t change the count—size and add-ins do.

One medium slice of brown bread has about 70–90 calories, depending on slice weight, flour blend, and seeds.

One cup chopped raw broccoli has about 31 calories; 100 g raw broccoli has about 34 calories.

Daily calories to put on weight: your maintenance +300–500 kcal, typically adding about 0.25–0.5 kg per week.

Most adults reach a goal weight by eating 300–750 fewer calories than they burn each day, set by a clear maintenance estimate and a pace you can keep.

For maintaining 110 pounds, most adults need about 1,350–1,850 calories per day, shaped by activity, sex, height, and age.

To maintain 150 lb, most adults land between 1,600–2,600 calories per day; height, sex, age, and activity push that target up or down.

For building muscle, eat 5–15% above maintenance—roughly 200–400 extra calories for many adults—paired with steady strength training.