Plz give me a food chart .. so that i can intake less calories in my daily life?

There are many: There are many food charts online, including these: http://www.Calorie-charts.Net/ and http://www.Calorieking.Com/foods/ in the long run though, counting calories does not work as well as reviewing your whole diet and eating patterns. Consulting with a holistic nutritionist may be useful for you. That way you can discover your own unique food issues and how to deal with them.