Daily Calorie Intake

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.

Calculate
Metric Imperial
Target Daily Caloric Intake
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These calculations are based on averages.

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
Beef 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

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