Calculate your caloric needs
Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. The following calculator is to be used for maintenance.
Understanding Caloric Needs
A calorie can be defined as a unit of energy supplied by food. Whether you’re eating carbohydrates, fats, sugars, or proteins, Calories are everywhere. The total number of calories you consume and burn in 24 hours is what determines your weight. So keep an eye on those calories you’re packing in everyday, because they count!
Your body’s calorie requirement depends on your:
- Age
- Height
- Weight
- Gender
- Body Size
- Level of Physical Activity
Remember one simple thing :
When calories consumed = calories burnt, your weight stays constant
When calories consumed > calories burnt, you gain weight
When calories consumed < calories burnt, you lose weight
A balanced calorie intake over time helps you maintain healthy weight.
How to cut down on those calories?
Follow a few simple rules. Cut down on those extra slices of pizza, control your daily portions of food, and you’ll be able to regulate your weight just fine!
Foods to Eat
- Nuts, olive oil, fish oils, flax seeds, or avocados
- —fresh fruits are best, whole fruits rather than juices
- High-fiber cereals and breads made from whole grains or legumes
- Fish and shellfish, organic chicken or turkey
- High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt
Foods to Avoid
- Deep-fried foods
- Packaged and fast foods, especially ones high in sugar content, baked goods, sweets, chips
- White bread, sugary cereals, refined pasta
- Processed meat and red meat
- Sugary drinks and beverages
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
Calories in common Fruits
| Food | Size | Calores |
| Apple | 1 small | 80 |
| Banana | 1 medium | 101 |
| Orange | 1 | 71 |
| Strawberry | 1 cup | 53 |
Calories in common Foods
| Food | Size | Calores |
| Bread | 1 slice | 75 |
| Meat | 1 slice | 120 |
| Egg | large | 79 |
| Pizza | 1 slice | 180 |
| Hamburger | 1 | 280 |
Calories in common Vegetables
| Food | Size | Calores |
| Brocoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Eggplant | 1 cup | 38 |
| Lettuce | 1 cup | 7 |
Calories in common Beverages
| Food | Size | Calores |
| Coca-cola | 1cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat | 1 cup | 104 |
| Milk | 1 cup | 150 |
| Orange Juice | 1 cup | 115 |