Numbers on a calculator are hard to picture. Here is what a day of ordinary Nigerian food looks like at two common targets, using normal portions: a wrap, a ladle, a plate.
About 1,500 calories: 1,519 kcal
- •Breakfast (308 kcal): Moi Moi, 1 wrap (200g) + Pap / Akamu / Ogi, 1 bowl (300g)
- •Lunch (609 kcal): Jollof Rice, 1 plate (300g) + Goat Meat (Stewed), 1 serving (100g)
- •Snack (107 kcal): Banana, 1 medium (120g)
- •Dinner (495 kcal): Eba (Garri), 1 wrap (200g) + Egusi Soup, 1 ladle (150g)
This day still has jollof and a swallow with egusi. What keeps it at 1,500 is one portion of each, a protein with lunch, and fruit instead of a fried snack.
About 2,000 calories: 2,075 kcal
- •Breakfast (431 kcal): Agege Bread, 2 slices (80g) + Egg Sauce, 1 serving (150g)
- •Lunch (741 kcal): Jollof Rice, 1 plate (300g) + Peppered Chicken, 1 piece (120g)
- •Snack (227 kcal): Roasted Groundnut, 1 handful (40g)
- •Dinner (676 kcal): Pounded Yam, 1 wrap (200g) + Efo Riro, 1 ladle (150g) + Fried Fish (Titus), 1 medium (120g)
These figures are for a typical home-cooked portion. Soups and stews vary with the oil, so your pot may be lighter or heavier.
Not sure how many calories you need a day? The calculator works it out from your height, weight, age and activity, the same way the app does.
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Figures are estimates for typical home-cooked portions, from measured Nigerian portion studies, USDA FoodData Central and the FAO/INFOODS West African food tables. Not medical advice.
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