Daily Calorie Intake

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.

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

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
  • 7000 Calorie = 1 Kg

7000 calories is equivalent to 1 kilo. If you consume 7000 calories, you will gain 1 kilo. If you spend 7000 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