Looking to estimate your daily calorie needs for weight loss or maintenance? Our user-friendly calories intake calculator can help! Simply input your gender, age, height, weight, and activity level, and our calculator will give you an estimate of how many calories you should consume each day. Try it now.
Enter your information to calculate your daily calorie needs.
Table below provides a rough guideline for additional daily calories needed for various weight changes, ranging from losing 2 pounds per week to gaining 2 pounds per week.
| Maintaining Weight | Weekly Weight Change | Additional Daily Calories |
|---|---|---|
| Extreme Weight Loss | -2.0 lbs (-0.91 kg) | -1000 |
| Weight Loss | -1.0 lbs (-0.45 kg) | -500 |
| Mild Weight Loss | -0.5 lbs (-0.23 kg) | -250 |
| Maintain Weight | 0 lbs (0 kg) | 0 |
| Mild Weight Gain | 0.5 lbs (0.23 kg) | 250 |
| Weight Gain | 1.0 lbs (0.45 kg) | 500 |
| Extreme Weight Gain | 2.0 lbs (0.91 kg) | 1000 |
Please note that these values are estimates and may vary depending on individual factors such as age, sex, activity level, and metabolism. Consult with a healthcare professional or registered dietitian for personalized advice on weight management and nutrition.
Calorie Content of Common Foods
| Fruits | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium | 95 |
| Banana | 1 medium | 105 |
| Blueberries | 1 cup | 85 |
| Grapes | 1 cup | 104 |
| Orange | 1 medium | 62 |
| Pineapple | 1 cup | 83 |
| Raspberries | 1 cup | 65 |
| Strawberries | 1 cup | 49 |
| Watermelon | 1 cup | 46 |
| Vegetables | Serving Size | Calories |
|---|---|---|
| Broccoli | 1 cup | 31 |
| Carrots | 1 cup | 52 |
| Cauliflower | 1 cup | 27 |
| Cucumber | 1 cup | 16 |
| Green Beans | 1 cup | 31 |
| Lettuce | 1 cup | 5 |
| Peas | 1 cup | 117 |
| Spinach | 1 cup | 7 |
| Sweet Potato | 1 medium | 103 |
| Proteins | Serving Size | Calories |
|---|---|---|
| Chicken Breast | 3 oz | 140 |
| Egg | 1 large | 72 |
| Ground Beef | 3 oz | 231 |
| Pork Tenderloin | 3 oz | 122 |
| Salmon | 3 oz | 177 |
| Tofu | 3 oz | 70 |
| Turkey Breast | 3 oz | 125 |
| Common Meals | Serving Size | Calories |
|---|---|---|
| Cheeseburger | 1 sandwich | 300 |
| Grilled Cheese | 1 sandwich | 330 |
| Hamburger | 1 sandwich | 250 |
| Pizza | 1 slice | 285 |
| Spaghetti | 1 cup | 221 |
| Taco | 1 soft shell | 156 |
| Beverages | Serving Size | Calories |
|---|---|---|
| Coffee | 8 oz | 2 |
| Diet Soda | 12 oz | 0 |
| Milk (Whole) | 8 oz | 150 |
| Milk (Skim) | 8 oz | 83 |
| Orange Juice | 8 oz | 112 |
| Soda (Regular) | 12 oz | 140 |
| Tea (Unsweetened) | 8 oz | 2 |