CALORIE CALCULATOR
š„ Calorie Calculator
This Calorie Calculator is based on the Mifflin-St Jeor Equation which calculates basal metabolic rate (BMR), and its results are based on an estimated average.
For men: BMR = 10 Ć weight (kg) + 6.25 Ć height (cm) - 5 Ć age (y) + 5
For women: BMR = 10 Ć weight (kg) + 6.25 Ć height (cm) - 5 Ć age (y) - 161
š Calories in Common Foods
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| š Fruit | |||
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| š„¦ Vegetables | |||
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Tomato | 1 cup | 22 | 92 |
| š„© Proteins | |||
| Beef, regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| š Common Meals/Snacks | |||
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Sandwich | 1 (6" Subway Turkey) | 200 | 837 |
| š„ Beverages/Dairy | |||
| Coca-Cola Classic | 1 can | 150 | 628 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
š 2000, 1500, and 1200 Calorie Sample Meal Plans
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal (125) Milk (50) Banana (90) |
Granola (120) Greek yogurt (120) Blueberries (40) |
Buttered toast (150) Egg (80) Banana (90) Almonds (170) |
| Snack | Cucumber (30) Avocado dip (50) |
Orange (70) | Greek yogurt (120) Blueberries (40) |
| Lunch | Grilled cheese w/ tomato (300) Salad (50) |
Chicken and veg soup (300) Bread (100) |
Grilled chicken (225) Grilled veg (125) Pasta (185) Hummus (50) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) |
Baby carrots (35) Crackers (65) |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) |
Steak (375) Mashed potatoes (150) Asparagus (75) |
Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
šāāļø Calories Burned from Common Exercises
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Walking (3.5 mph) | 215 | 267 | 319 |
| Swimming (moderate) | 397 | 492 | 587 |
| Running (9 min mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph) | 454 | 562 | 671 |
| Football (general) | 399 | 494 | 588 |