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What is a Calorie Calculator?

A Calorie Calculator is a tool that figures out how many calories you need. It uses details like your height, weight, age, and how much you exercise. It gives you two numbers: one for when you’re resting (BMR), and one for when you’re active (TDEE). You can use these numbers to help plan your meals, whether you want to stay the same weight, lose weight, or gain weight. But remember, everyone’s different, so it’s a good idea to get advice from a professional for a plan that’s just right for you.

How to use a Calorie Calculator?

A simple guide to using a calorie calculator:

1. Find a Calculator: Look for an online calorie calculator, like MyFitnessPal or CalorieKing.

2. Input Details:

   • Age

   • Gender

   • Weight

   • Height

3. Choose Activity Level: Pick your activity level from options like sedentary, lightly active, moderately active, very active, or super active.

4. Set Goal: Decide if you want to maintain, lose, or gain weight.

5. Calculate: Click the calculate button to get your daily calorie estimate.

6. Follow the Estimate:

   • Maintain Weight: Consume around the calculated calories.

   • Lose Weight: Eat fewer calories than the estimate (usually 500-1000 less per day).

   • Gain Weight: Eat more calories than you estimate.

7. Track Progress: Keep track of your weight changes and adjust calorie intake as needed.

8. Remember Individuality: Personal factors vary, so use this as a starting point. Consult a professional for personalized advice.

Using a calorie calculator simplifies managing your weight, but results may differ based on your body's uniqueness.

Calories in Fruits Serving Size

Here's the list of fruits with their serving sizes, calories, and kilojoules 

Fruit	Serving Size	Calories
Apple (medium)	182g	95
Banana (medium)	118g	105
Orange (medium)	131g	62
Grapes	92g	52
Strawberry	7g	4
Blueberries	148g	84
Pineapple	905g	452
Watermelon	286g	30
Mango (medium)	207g	150
Kiwi (medium)	76g	41
Peach (medium)	150g	59
Pear (medium)	178g	102
Plum (medium)	66g	30
Cherry (10)	68g	40
Raspberry	123g	65

Calories in Vegetable Serving Size

Here's a table with approximate serving sizes, calories, and kilojoules for the vegetables:

Vegetable	Serving Size	Calories
Carrot	61g	25
Broccoli	91g	31
Spinach	30g	7
Potato (baked)	150g	161
Tomato	123g	22
Bell Pepper	119g	37
Cucumber	301g	45
Cauliflower	100g	25
Zucchini	124g	20
Sweet Potato	114g	103
Onion	110g	44
Green Beans	100g	31
Asparagus	134g	27
Kale	67g	12
Lettuce	55g	5
Cabbage	89g	22
Eggplant	82g	20
Peas	160g	62
Corn	77g	96
Brussels Sprouts	88g	28
Celery	110g	6
Radish	85g	9
Artichoke	120g	60
Butternut Squash	205g	82
Pumpkin	116g	30
Mushrooms	70g	15
Beets	170g	58
Radicchio	85g	9
Okra	100g	33

Calories in Protein Serving Size

Here's a table with approximate serving sizes, calories, and kilojoules for various protein sources:

Protein Source	Serving Size	Calories
Chicken (breast)	100g	165
Turkey (breast)	100g	135
Beef (lean cuts)	100g	250
Pork (lean cuts)	100g	143
Fish (various types)	100g	Varies
Eggs	1 large egg	72
Tofu	100g	144
Tempeh	100g	193
Lentils	100g	116
Chickpeas	100g	164
Black Beans	100g	132
Quinoa	100g	120
Greek Yogurt	170g	100
Cottage Cheese	100g	98
Salmon	100g	Varies
Tuna (canned)	100g	Varies
Shrimp	100g	85
Crab	100g	Varies
Tilapia	100g	96
Mussels	100g	Varies
Scallops	100g	Varies
Bison	100g	143
Venison	100g	158
Duck	100g	337
Lamb	100g	250
Seitan	100g	370
Edamame	100g	121
Hemp Seeds	30g	166
Chia Seeds	28g	137
Spirulina	7g	20
Pea Protein Powder	30g	Varies
Whey Protein Powder	30g	Varies
Chicken Thigh	100g	209
Ground Beef	100g	250
Ground Turkey	100g	176
Pork Chop	100g	242
Pork Tenderloin	100g	143

Calories in Beverages/Dairy Serving Size

Beverages/Dairy:	Serving Size	Calories	kJ
Beer	1 can	154	645
Coca-Cola Classic	1 can	150	628
Diet Coke	1 can	0	0
Milk (1%)	1 cup	102	427
Milk (2%)	1 cup	122	511
Milk (Whole)	1 cup	146	611
Orange Juice	1 cup	110	460
Apple Cider	1 cup	117	490
Coffee with Cream and Sugar	8 oz	50	209
Green Tea	8 oz	0	0
Water	8 oz	0	0
Yoghurt (low-fat)	1 cup	154	645
Yoghurt (non-fat)	1 cup	110	461

Calories in Breakfast, Lunch, Dinner, Bread, white, Pizza and other Snacks

Breakfast:

Meal	Serving Size	Calories
Oatmeal	1 cup cooked	150
Scrambled Eggs	2 eggs	140
Greek Yogurt	1 cup	150
Whole Wheat Toast	1 slice	80
Cereal	1 cup	120-200
Pancakes	2 pancakes	200
Fruit Salad	1 cup	60
Smoothie	1 serving	200-300

Lunch:

Meal	Serving Size	Calories
Grilled Chicken Salad	medium	300
Turkey and Cheese Sandwich	medium	350
Vegetable Soup	1 cup	100
Quinoa Salad	1 cup	220
Tuna Salad	1 cup	250
Wrap	1 wrap	300-400
Sushi Roll	6 pieces	200-300
Pasta Salad	1 cup	200-300

Dinner:

Meal	Serving Size	Calories
Grilled Salmon	4 oz	200
Spaghetti with Marinara	1 cup	200
Roast Beef with Vegetables		350
Stir-Fried Tofu		250
Baked Chicken Breast	4 oz	180
Steamed Rice	1 cup	200
Stir-Fried Noodles	1 cup	300
Grilled Steak	4 oz	250

Snacks:

Meal	Serving Size	Calories
Apple	medium	95
Almonds	1 oz	160
Carrot Sticks	1 cup	50
Popcorn	2 cups air-popped	60
Cheese	1 oz	80-110
Crackers	6-8 crackers	120-160
Trail Mix	1 oz	120-150
Greek Yogurt Parfait	1 serving	150-200

Bread, white:

Meal	Serving Size	Calories
Bread, white	1 slice (1 oz.)	75

Butter:

Meal	Serving Size	Calories
Butter	1 tablespoon	102

Caesar Salad:

Meal	Serving Size	Calories
Caesar Salad	3 cups	481

Cheeseburger:

Meal	Serving Size	Calories
Cheeseburger	1 sandwich	285

Hamburger:

Meal	Serving Size	Calories
Hamburger	1 sandwich	250

Dark Chocolate:

Meal	Serving Size	Calories
Dark Chocolate	1 oz	155

Corn:

Meal	Serving Size	Calories
Corn	1 cup	132

Pizza:

Meal	Serving Size	Calories
Pizza	1 slice (14")	285

Potato:

Meal	Serving Size	Calories
Potato	6 oz	130

Rice:

Meal	Serving Size	Calories
Rice	1 cup cooked	206

Sandwich (6" Subway Turkey):

Meal	Serving Size	Calories
Sandwich (6" Subway Turkey)	1 sandwich	200

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