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A medium potato or a medium cup of oatmeal or steamed rice is about 150 calories. Dense, dry carbohydrates roughly double the calories (bagels, cereal or pretzels). A roasted skinless chicken breast is about 150 calories. Frying anything roughly triples the calories, as does putting it in mayo (tuna salad). Anything prepared with fat automatically adds 100 calories, as does a thin slice of cheese. The things that blow your calories measure body-fat out of control are fat, measure body-fat highly refined carbohydrates, and lack of water content. For the first few weeks, write measure body-fat down everything you eat - even those two grapes - immediately on a 3x5 card (you'll learn a lot about yourself, and your daily estimates may not even be close otherwise). If you follow roughly the same meal plan every week, it is definitely worth the effort to carefully and honestly estimate the calories of your usual meals using a measuring cup and an inexpensive food scale.
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