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.

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Target Daily Caloric Intake
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These calculations are based on averages.

Understanding Caloric Needs

Human metabolism is complex, and gaining or losing weight takes more than hitting your calorie goal. Fat, protein, and carbohydrates all have different nutrient functions in the body, and an effective diet will include at least a little of all three macronutrients.

Protein builds muscle and maintains other body tissue. Fat provides energy, regulates hormone production, and keeps you full. Carbohydrates also provide energy and help you sleep at night.

Theoretically, eating fewer calories than you expend can help you lose weight, but the type of calories you eat influences your results. For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight. Or if you don’t eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you’re not giving it your all in the gym.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.

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 54
Carrots 1 cup 45
Eggplant 1 cup 38
Lettuce 1 cup 7

Calories in common Beverages

Food Size Calores
Coca-cola 1 can 140
Diet Coke 1 cup 0
Milk, low-fat 1 cup 100
Milk 1 cup 150
Orange Juice 1 cup 115

With our program we build out your individual caloric needs and custom macronutrients. Adjustments are made regularly to prevent plateaus and keep the progress happening!

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