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.

*Please note that I am not a doctor and this calculator shouldn’t be used as a substitute for medical advice from your doctor.

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* I am a Noom affiliate partner and I get a commission for trial signups.

What is a calorie calculator and how can it be used for weight loss?

Calories are the basic unit of energy in the human body. It is also the amount of energy that a food or drink contains.

Calculating your daily calorie intake can be essential for weight loss, but it’s not always easy.

A calorie calculator can make the process easier by providing a rough estimate of how many calories per day are enough to maintain your current weight or help you achieve your weight loss goals.

Estimate Your Calorie Requirements

  • US Units
  • Metric Units
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Please select an activity level
Your body fat percentage (optional)
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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

Apple1 small (4 oz.)80
Banana1 medium (6 oz.)101
Mango1 (8 oz.)135
Orange1 (4 oz.)71
Pear1 (5 oz.)100
Peach1 (6 oz.)38
Pineapple1 cup80
Strawberry1 cup53
Watermelon1 cup45
Asparagus1 cup, boiled36
Broccoli1 cup40
Carrots1 cup45
Eggplant1 cup, boiled38
Lettuce1 cup7
Tomato1 cup29
Beef, regular, cooked1 slice (2 oz.)120
Chicken, cooked1 slice (2 oz.)95
Fish, Catfish, cooked2 oz.80
Eggplant1 cup, boiled38
Pork, cooked1 slice (2 oz.)130
Shrimp, cooked2 oz.70
Bread, regular1 slice (1 oz.)75
Butter1 table spoon102
Caesar salad1 serving (3 cups)360
Cheeseburger1 (McDonald Medium)360
Chocolate1 oz.150
Corn1 cup, cooked140
Hamburger1 (McDonald Medium)280
Pizza1 slice180
Potato (uncooked)1 (6 oz.)120
Rice, cooked1 cup225
Sandwich1 (6" Subway)310
Beer, regular1 can or bottle150
Coca-Cola Classic1 cup97
Diet Coke1 cup3
Milk, low-fat (1%)1 cup104
Milk, low-fat (2%)1 cup121
Milk, whole1 cup150
Orange Juice / Apple Cider1 cup115
Yogurt, low-fat1 cup200
Yogurt, non-fat1 cup200
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 person155 lbs person185 lbs person
Activity (1 hour)125 lbs person155 lbs person185 lbs person
Golf (Using Cart)210260310

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 with 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.

What Type of Eater Are You?

Lose weight through diet, and learn how not to starve and still meet your goals.

Eat Sparingly

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.
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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!

What Are You Waiting For?

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How do I calculate calories in food?

The number of calories in a food is determined by the amount of energy the food contains.

This energy comes from carbohydrates, proteins, and fats.

The more of these types of nutrients a food has, the more calories it will contain.

Some foods are higher in calories than others.

For example, a piece of cake contains more calories than an apple.

Calculating calories in food can be a daunting task, but there are a few reputable calorie-tracking apps available to help make the process simpler.

One such app is Noom, which provides users with specific information on how many calories foods have.

Noom is an award-winning calorie tracker and weight loss app that has been helping users lose weight for over 10 years.

Unlike other calorie-tracking apps, Noom provides users with accurate information on how many calories foods have.

This can be extremely beneficial for those who want to know exactly what they should eat to lose weight.

Why it’s essential to track calories

If you’re serious about losing weight, tracking your food intake is key.

Calories are the key to weight loss – if you know how many you’re eating, you can make healthy choices and avoid overeating.

Here’s why it’s so important to track your calories:

  • Calorie counting helps you stay on track with your diet. If you know what foods are giving you the most calories, it becomes much easier to avoid overindulging in unhealthy foods.
  • Tracking your daily calorie intake also ensures that you’re getting the right amount of protein, fiber, and other nutrients your body needs. Eating too few calories can lead to malnutrition and poor health overall.
  • Knowing how many calories you consume provides a sense of control over your food choices and can help prevent cravings for unhealthy foods.

Is working out 30 minutes a day enough to lose weight?

More and more people are turning to exercise as a way to maintain a healthy weight.

While 30 minutes of exercise every day is definitely beneficial, the truth is you can lose weight without any added exercise to your routine.

And exercise isn’t the only thing you need to do in order to stay fit.

You can lose weight by eating healthy foods, getting enough sleep, and being active.

Is calorie deficit a good way to lose weight?

The two main factors that will help you lose weight faster are by increasing physical activity and by restricting food intake.

Physical activity can be achieved through regular exercises, such as brisk walking or swimming laps, or by using exercise equipment, such as a treadmill or bike.

Another effective weight loss method is by having a healthy diet and restricting your total number of calories per day.

Calorie deficit is the process of reducing caloric intake below the amount needed for weight management.

When you engage in calorie deficit, your body undergoes a series of physiological changes that result in weight loss.

By reducing your daily calorie intake below what the body needs to maintain its current weight, you can lose weight effectively and achieve your ideal body weight.

Food restriction can be achieved through various methods, including cutting down on portion sizes, eliminating certain foods from your diet altogether, or choosing healthier alternatives to unhealthy foods.

Why am I gaining weight in a calorie deficit?

Your body is designed to burn calories in order to maintain a healthy weight.

When you consume more calories than you use, your body stores the excess calories as body fat.

Even if you’re eating the right foods and logging the recommended amount of exercise, some people still end up gaining weight in a calorie deficit.

Here are the possible culprits: poor sleep, eating processed foods, medications, hormones, and having a sedentary lifestyle.

  • Poor sleep is the most common cause of weight gain and it can be caused by problems such as chronic stress, anxiety, or depression.
  • Poor eating habits, characterized by excessive consumption of processed foods and high levels of sugar and carbohydrate, are also known contributors to weight gain. Carbs are also linked to weight gain because they convert into glucose in the body which is then stored as fat.
  • Taking certain medications also contributes to weight gain as some may promote food cravings that lead to overeating, or increased water retention in the body.
  • Hormones are chemicals that control many aspects of our body’s essential functions. Fluctuations in hormone levels can also lead to weight gain, especially in women.
  • People who are inactive or have a sedentary lifestyle often gain weight because they consume more calories than they burn. When people are inactive, their body doesn’t have to work as hard to maintain their weight and can instead store the extra energy in the form of fat.

Understanding these causes can help us make better decisions about our health and how to lose weight.

How fast will I lose weight on a 500-calorie deficit?

There is no one-size-fits-all answer to this question as results will vary depending on your individual body composition, daily activity level, and gender.

However, MayoClinic suggests that people can expect to lose around 1/2-1 pound per week when dieting on a 500-calorie deficit.

This can be an effective way to lose weight, as long as you’re disciplined and are able to stick with your diet.

Not being committed enough might mean that you may not lose as much weight as you’re expecting and end up gaining it back.

Is calorie deficit easy?

Calorie deficit can be one of the most challenging things that a person can do when trying to lose weight.

That’s because, while burning more calories than you consume is one way to lose weight, it’s not the only way.

You also need to make sure that your diet is high in nutritious foods and low in sugar and processed foods.

And, if you’re trying to keep your weight off long-term, then you’ll need to make sure that you’re incorporating regular exercise into your routine as well.

So, yes, calorie deficit may be easy for some people out there, but for most people, it’s not as simple as just eating less and exercising more.

How many calories are 10000 steps?

500 calories.

That’s the amount of energy you’ll burn while walking 10000 steps, according to Health Hub.

This means that if you want to burn off the same number of calories, you will need to take about 10,000 steps to burn it.

Can you lose belly fat without exercising?

If you want to lose belly fat, you need to be physically active.

Not only will exercise help you burn calories, but it also helps reduce your risk of obesity and other health conditions.

While some people may be able to lose weight without working out, doing so will not be as effective as regular exercise in terms of reducing belly fat.

Different Ways To Increase Your Metabolic Rate To Lose Weight Faster

Do you want to lose weight, but your metabolism just won’t cooperate?

Maybe you’re not eating enough or exercising enough, but what can you do to fix your metabolism and lose weight in the long run?

Here are 8 tips to help boost your metabolism:

1. Eat a healthy and balanced diet. Make sure to include plenty of fruits and vegetables, whole grains, and lean protein in your meals. These foods are low in calories and will help you feel full longer.

2. Exercise regularly. Even 30 minutes of exercise per day can help boost your metabolic rate. If you don’t have time for a full workout, try incorporating some cardio into your daily routines such as walking or biking.

3. Get enough sleep. Adults need at least 7 hours of sleep per night to function at their best.

4. Avoid sugar and processed foods. These foods contain empty calories and will leave you feeling hungry sooner rather than later. Instead, opt for fresh fruit and veggies, whole grain breads, and lean proteins.

5. Drink plenty of water. Water is essential to good health and it’s also an excellent way to hydrate your body and help keep you feeling full.

6. Eat a small snack every 3 to 4 hours. Eating snacks every few hours will help to keep your metabolism revved up and help you burn more calories throughout the day.

7. Drink black coffee or green tea. Both of these caffeine-containing drinks will boost your metabolism and help you feel more energized.

8. Avoid unhealthy crash diets. While crash diets can be effective at losing weight short-term, they are not healthy for your body and will often cause you to gain weight back. 

Ready to Try Noom?

Noom is all about creating a healthy calorie deficit where you can still keep energy up, and intake down. 

Learn the ins and outs of long-lasting weight loss.

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