Calorie Calculator

Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age and activity level. In addition to determining the calories needed to maintain weight, use this as a calorie burner calculator and figure out how many calories you need to burn in order to drop pounds. Then use the nutritional needs calculator and figure out how to break those calories into carbs, proteins and fat.


This calorie calculator works by estimating your total daily energy expenditure, or TDEE, and measuring it against your weight goal. TDEE, which is expressed as an average number of calories, includes the amount of energy required to perform basic bodily functions at rest (breathing, blinking) combined with the energy expended by your activities (workouts, walking to the water cooler). To gain weight, eat more calories than your TDEE. To lose weight, eat fewer calories.

An aggressive calorie deficit can help you lose weight faster, but it can also make you hungry, sap your energy. If you feel this way following the calorie calculator’s recommended target, increase your calories by 200 and reevaluate how you feel after a week. Your results may take longer to show up, but it will feel like less of a struggle and you’ll be more likely to maintain your progress.

Conversely, if you feel like the target gives you more than enough to eat and you’re not seeing results, try adjusting the target down slightly and eating less.


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.


You need to eat fewer calories than you burn to lose fat. However, if you restrict your energy intake for too long, this can eventually slow your metabolism in a process called “metabolic adaptation,” which makes it difficult to continue losing weight.

To combat metabolic adaptation, you can use a strategy called “reverse dieting,” in which you gradually increase your caloric intake in order to raise your metabolism. Even though it sounds a little crazy to increase calories to lose weight, this ultimately helps you burn more calories.

To create an effective reverse diet, you may also need to do less cardio and more heavy lifting, which will further optimize your metabolism to build muscle and shed fat. If you’ve reached a point with your dieting where you think you may need to reverse diet, do it strategically to maximize your results.

Calorie Chart

Food Items

  • Fruits
  • Vegetables
  • Meat, Poultry and Dairy

All of the following food items are single serving

Food Type Food Item Calories
  Apple 95
  Apricot (100g) 29
  Avocado 270
  Bananas 95
  Blackberries 25
  Blackcurrants 28
  Blueberries 30
  Boysenberries 66
  Cranberries 15
  Coconut 351
  Cherimoya 115
  Dates 107
  Fig (50g) 43
  Grapefruit 48
  Grapes 60
  Kiwi fruit 29
  Lemon 6
  Mango 107
  Melon 26
  Nectarine 60
  Orange 60
  Papaya 74
  Peach 36
  Pear 64
  Pineapple (2 rings) 41
  Plum (2) 34
  Raisins (50g) 136
  Raspberries (100g) 25
  Rhubarb (100g) 7
  Strawberries (100g) 27
  Tomato 22
  Watermelon (1 cup) 46
Food Type Food Item Calories
  Alfalfa, sprouted 5
  Artichoke 67
  Asparagus (1 cup) 36
  Beetroot 30
  Bok Choy (1/2) 50
  Broccoli (1 cup) 40
  Brussels Sprouts 56
  Butternut squash 139
  Cabbage 31
  Carrots 30
  Cauliflower 28
  Celery (3 small stalks) 9
  Chard 32
  Corn (1 cup) 140
  Cucumbers (each) 30
  Eggplant (1 cup) 38
  Garbanzos (1 cup) 367
  Garlic (1 clove) 4
  Green beans (1 cup) 31
  Green pepper (1/5 pound) 16
  Kale (1 cup) 43
  Kidney beans 230
  Lentils 212
  Lettuce 7
  Lima beans (1 cup) 189
  Mushrooms 20
  Navy beans 224
  Okra (fried) 170
  Olives (10 large) 45
  Onions (1 cup) 65
  Peas (1 cup) 115
  Pickles (1 cup) 115
  Potatoes (fries) 130
  Rice (brown) 232
  Rice (white) 223
  Snow peas 70
  Spinach (1 cup) 46
  Tater Tots 150
  Turnip greens 29
  Zucchini 22


Food Type Food Item Calories
Meat, Poultry and Dairy    
  Mutton (100g) 128
  Veal (100g) 94
  Venison (100g) 94
  Rabbit (100g) 121
  Lamb (100g) 178
  Loin of Venison (100g) 174
  Ground Beef 164
  Beef (steak) 229
  Pork Belly (x2) 300
  Pork Fillet (100g) 171
  Roast Chicken (100g) 99
  Chicken Breast (100g) 75
  Duck (100g) 192
  Goose (100g) 227
  Turkey (100g) 122
  Butter (100g) 734
  Cheddar Cheese (100g) 249
  Milk, semi-skimmed 50
  Milk, whole 67
  Yogurt, Low fat (100g) 97

Food Dishes

All of the following calories of dishes adjusted according to ‘single serving’.

1.Corn on the cob

Corn on the cob is delicious boiled or grilled maize with a little seasoning of salt on it. It contains roughly 155 Calories; it is healthy and very filling.

2.Mac and cheese

Macaroni and cheese is prepared by cooking elbow macaroni and white sauce with some cheese, the dish contains approximately 207 Calories.

3.Mashed Potatoes

Mashed potatoes are made by mashing up boiled potatoes and adding some cheese and butter for taste and more texture. There is numerous different way of cooking this, but the most popular and favorite type, calls for cream and butter. There are 180 Calories in that version (per serving).

4.Chicken Caesar Bowl Salad

Chicken Caesar Bowl Salad contains 230 calories; it is generally made by adding roasted Chicken Breast, shredded Parmesan-style cheese and Caesar Dressing to Romaine Lettuce.

5.Egg Salad Bowl

Egg Salad Bowl contains 260 Calories; it is another version of creating a salad which requires dressing of eggs.


Hamburger contains 250 Calories, its ingredients include ground meat patty and salad and different sauces to go along with it like mustard, mayonnaise, ketchup and relish.

7.French Fries

French Fries have 270 Calories in them in a single serving. They are fried up slices of potatoes, served with ketchup, seasoning of salt makes them even tastier.

8.Grilled Chicken Breast

Grilled Chicken Breast contains 367 Calories, it is chicken breast grilled after being marinated with different herbs.

9.Beef Pot Roast

Beef Pot Roast has 180 Calories in its single serving, it is time consuming dish to make, which requires the cooking of the meat in a slow roasting fashion. The dish is cooked in a big cooking pot, and the meat is seared and then cooked.

10.Lamb Shank with Rosemary Gravy

Lamb Shank with Rosemary Gravy contains 204 Calories in its single serving, it is prepared by cooking the lamb shanks and the gravy mix together for a 6-8 hours on medium heat. This is also a very time consuming dish.

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