Calculate your caloric needs
The daily calorie intake calculator will help you calculate the number of calories you should consume in line with your goals. If your goal is to lose weight, calculate the number of calories you should consume by selecting the weight loss section. If your goal is to build muscle, choose the muscle building part.
Check out this page for realistic details about the factors that determine your daily calorie needs and how many calories you should consume daily.
Understanding Caloric Needs
A calorie is a unit of energy. This power that the body needs to move and maintain its temperature is called energy. The nutrients we take into our body turn into energy, but after meeting the energy need, the excess calories turn into fat molecules and cause the body to fat.
The essential nutrients our body needs to produce energy; Protein, Carbohydrate, Fat
- Energy = Cal – Kcal
- 1 gr. Carbohydrate = 4 calories
- 1 gr. Protein = 4 calories
- 1 gr. Fat = 9 calories
- 7700 Calorie = 1 Kg
7700 calories is equivalent to 1 kilogram. If you consume 7700 calories, you will gain 1 kilogram. If you spend 7700 calories, you will lose 1 kilogram.
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 |