CALORIE CALCULATOR
FITNESS TOOL
Calculate your daily maintenance and weight loss calorie targets based on the Mifflin-St Jeor equation.
Daily calories to maintain your weight:
0
Daily calories to lose 1 lb per week:
0
Daily calories to lose 2 lb per week:
0
CALORIES IN COMMON FOODS
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| FRUIT | |||
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Orange | 1 (4 oz.) | 53 | 222 |
| VEGETABLES | |||
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| PROTEINS | |||
| Beef, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Egg | 1 large | 78 | 327 |
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) |
| Lunch | Grilled cheese (300) Salad (50) |
Chicken soup (300) Bread (100) |
Grilled chicken (225) Pasta (185) |
| Dinner | Grilled Chicken (200) Quinoa (105) |
Steak (375) Asparagus (75) |
Grilled salmon (225) Brown rice (175) |
CALORIES BURNED FROM EXERCISE
Estimated calories burned per 1 hour of activity.
| Activity | 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 |
IMPORTANT: This calorie information is for general reference only and uses average estimates. Results vary by individual. This tool is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional for personalized nutrition guidance.