Daily Calorie Intake

What are the basics?

The minimum nutrition knowledge you need to know:

  1. Calories
  2. Protein
  3. Carbohydrates
  4. Fats


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.

For example:

  • In Proteins, there are 4 calories per gram.
  • In Carbohydrates, there are 4 calories per gram.
  • In Fats, there are 9 calories per gram.

Calorie count plans should be:

  • Recommended average Females nutritional plans 2000 Cal + or – depends on the goals, age, size, height, sex, lifestyle, and overall general health.
  • Recommended average Males nutritional plans 2500 Cal + or – depends on the goals, age, size, height, sex, lifestyle, and overall general health.

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

Calories in common Fruits

Food Size Calories
Apple 1 small 80
Banana 1 medium 101
Orange 1 71
Strawberry 1 cup 53

Calories in common Foods

Food Size Calories
Bread 1 slice 75
Beef 1 slice 120
Egg large 79
Pizza 1 slice 180
Hamburger 1 380

Calories in common Vegetables

Food Size Calories
Broccoli 1 cup 40
Carrots 1 cup 45
Eggplant 1 cup 38
Lettuce 1 cup 7

Calories in common Beverages

Food Size Calories
Coca-cola 1cup 97
Diet Coke 1 cup 3
Milk, low-fat 1 cup 104
Milk 1 cup 150
Orange Juice 1 cup 115

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