Calorie Calculator
It can be hard to figure out how many calories you need in a day to gain or lose weight.
Use this calculator to estimate what your calorie requirements may be based on your gender, height, age, and current weight.
Disclaimers
*Please note that I am not a doctor and this calculator shouldn’t be used as a substitute for medical advice from your doctor.
*By entering your email below you agree to receive emails from my mailing list. You can unsubscribe from these emails at any point in time.
* I am a Noom affiliate partner and I get a commission for trial signups.
Estimate Your Calorie Requirements
- US Units
- Metric Units
Frequently Asked Questions
Click on the tabs to view charts that will help you find out how many calories different foods contain, and how many calories you burn with different exercises.
Once you’ve learned a little more, keep scrolling to learn more about the next step in your weight loss journey.
How Many Calories Are In Different Foods?
Calories in Different Foods
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
| Food | Size | Calories |
|---|---|---|
| Food | Size | Calories |
| Apple | 1 small (4 oz.) | 80 |
| Banana | 1 medium (6 oz.) | 101 |
| Grape | each | 2 |
| Mango | 1 (8 oz.) | 135 |
| Orange | 1 (4 oz.) | 71 |
| Pear | 1 (5 oz.) | 100 |
| Peach | 1 (6 oz.) | 38 |
| Pineapple | 1 cup | 80 |
| Strawberry | 1 cup | 53 |
| Watermelon | 1 cup | 45 |
| Asparagus | 1 cup, boiled | 36 |
| Broccoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Cucumber | each | 30 |
| Eggplant | 1 cup, boiled | 38 |
| Lettuce | 1 cup | 7 |
| Tomato | 1 cup | 29 |
| Beef, regular, cooked | 1 slice (2 oz.) | 120 |
| Chicken, cooked | 1 slice (2 oz.) | 95 |
| Egg | large | 79 |
| Fish, Catfish, cooked | 2 oz. | 80 |
| Eggplant | 1 cup, boiled | 38 |
| Pork, cooked | 1 slice (2 oz.) | 130 |
| Shrimp, cooked | 2 oz. | 70 |
| Bread, regular | 1 slice (1 oz.) | 75 |
| Butter | 1 table spoon | 102 |
| Caesar salad | 1 serving (3 cups) | 360 |
| Cheeseburger | 1 (McDonald Medium) | 360 |
| Chocolate | 1 oz. | 150 |
| Corn | 1 cup, cooked | 140 |
| Hamburger | 1 (McDonald Medium) | 280 |
| Pizza | 1 slice | 180 |
| Potato (uncooked) | 1 (6 oz.) | 120 |
| Rice, cooked | 1 cup | 225 |
| Sandwich | 1 (6" Subway) | 310 |
| Beer, regular | 1 can or bottle | 150 |
| Coca-Cola Classic | 1 cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat (1%) | 1 cup | 104 |
| Milk, low-fat (2%) | 1 cup | 121 |
| Milk, whole | 1 cup | 150 |
| Orange Juice / Apple Cider | 1 cup | 115 |
| Yogurt, low-fat | 1 cup | 200 |
| Yogurt, non-fat | 1 cup | 200 |
How Many Calories Do Common Exercises Burn?
Calorie Buring Rate of Common Exercises
* The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
|---|---|---|---|
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
| Golf (Using Cart) | 210 | 260 | 310 |
| Walk | 240 | 300 | 360 |
| Kayaking | 300 | 370 | 440 |
| Softball/Baseball | 300 | 370 | 440 |
| Swimming | 360 | 440 | 530 |
| Tennis | 420 | 520 | 620 |
| Running | 480 | 600 | 710 |
| Bicycling | 480 | 600 | 710 |
| Football | 480 | 600 | 710 |
| Basketball | 480 | 600 | 710 |
| Soccer | 480 | 600 | 710 |
You’ve Got Your Calorie Estimate:
Now What?
The number you got from the calorie calculator can be a good estimate to base your new diet off of to lose weight.
It’s time to empower yourself, lose weight, and learn how to keep it off for good.
I always recommend that people try to lose weight use Noom.
Noom will calculate your daily requirements for calorie intake every day based on how much weight you want to lose per week.
Are you a Storm Eater? A Fun Eater? A Fuel Eater? A Fog Eater?
Noom helps you dig into your eating habits and gives you tips and tricks to help correct these habits and develop new, healthy habits that are more likely to stick with you through your life.
Lose weight through diet, and learn how not to starve and still meet your goals.
Deprevation is the key to diet failure. Eat the foods that bring you joy, and learn to do so responsibly.
Start Your Noom Trial
Signing Up Gets You access to the Noom Weight Loss Program anywhere from free to around $18 (depending on the promotions they are running right now).
Empower Yourself to Lose Weight.
Try Noom Today!
Does Noom Work?
It Sure Worked For Me!
I wouldn’t try and get people to sign up if the program hadn’t worked for me.
My wife and I took the 16 Week Noom Weight Loss Program and lost 45lbs combined! 35 of those pounds were mine!
The left is a photo of me in April of 2019, 2 months before starting Noom.
The right is a photo of me in February of 2020, a little over 4 months after finishing the program.
Long story short, I know Noom works because I’ve lived it.
Start Your Noom Trial
Signing Up Gets You access to the Noom Weight Loss Program anywhere from free to around $18 (depending on the promotions they are running right now).
Empower Yourself to Lose Weight.
Try Noom Today!