View the recipe. 6. Huevos rancheros. This healthy version of huevos rancheros is not just good for you, but it’s also a feast for the eyes. You can even help yourself to a second serving and It is recommended to eat an extra 300 to 500 calories a day if you want to gain weight slowly and 700 to 1,000 calories per day if you want to gain weight quickly. If you are trying to gain weight but still exercising a lot, you should add burned calories to your total calories during your workouts. And with the polyphenols from the dark chocolate, this is the perfect flourless dessert. ‌ Get the Chocolate Crispy Rice Bars recipe and nutrition info here. ‌. 5. Blueberry Oat Bar. Blueberries are good for gut health and are the star of these oat bars. Image Credit: Tone It Up. ‌ Calories: ‌ 139. ‌ Fiber: ‌ 3 grams. It depends on the fat content of your milk. There are about 83 calories in a cup of skim or nonfat milk and 148 calories in a cup of whole milk. Of course, most people don’t add an entire cup of milk to their coffee. If you add an ounce of whole milk to your coffee, you can expect about 18 calories. 4. For an average male, 500 calories represents 20% or 1/5 of the daily recommended caloric intake, which would be a small meal, or a large snack. For an average female, 500 calories represents 25% or 1/4 of the daily recommended caloric intake, which would be a very large snack, or an average-sized meal. With that as a starting point, we can look * 1 Calorie = 1,000 kilocalories, "calories" may be used instead of "Calories" throught the text The science behind the weight loss calculator. This tool computes the difference between your caloric intake and energy expenditure in order to estimate the number of calories you need to consume daily if you want to achieve your body weight target. One calorie (kilocalories) is 4.18 kilojoules. Or to put it differently, 1kcal = 4.18kj. This means that to convert 2000kcal into kilojoules, you would multiply 2000kcal by 4.18. This would make it 8,360kj. If you had 10,000kj and wanted to figure out how many calories it is, you would just divide by 4.18. This would make it 2,440kcal. You need to burn 3,500 calories to shed a pound of fat. If you lead a sedentary lifestyle, burning 3,000 calories per day would be a great start to your fitness journey. There are many ways you can expend 3,000 calories per day. The right diet and exercise plan can take you towards the best shape of your life. Shakes are very simple to make and allow you to pack on a lot of calories in a short amount of time. Here’s how to make one that contains 300-500 calories. Almond Milk (1 cup = ~50 calories) Banana (1 medium= ~100 calories) peanut butter (1 tbs = ~100 calories) Oats (1/8 cup = ~50 calories) Dates (2 = ~50 calories) For lunch options, a lot of salads, some soups, and even a simple baked potato are all 300 calories. Lots of simple chicken and vegetable dinners are normal examples of 300 calorie dinners, but dinners like tortellini, and fish are also good examples. S4eC.