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.

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

Understanding Caloric Needs

We all need to know what our calories do to aid our recovery, and growth phases.

There points we should take note:

  • To lose weight we should be in a deficit of calories -500 is a good figure to go from but ensure you have enough calories to function before taking food source amounts away.
  • To maintain our weight we should monitor our weight after setting our food levels each week once your weight stabilises you should be at your maintenance level take a look at our Average Calorie Chart
  • To Increase your weight you can use the +500 this should add 1lb per week of body weight if the environment is correct.
  • Calories from Fat =9 and Calories from Protein and Carbohydrates =4 .
  • Example is on average 10g of Fat from 100g of steak = 90 calories + 24g Protein= 96 total from 100g steak =186 calories


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

For more information on Nutrition and few tips take a look at our Nutrition Page as this is updated with information all the time.