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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
Please enter your age
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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

Food Size Calories
Food Size Calories
Fish, Catfish, cooked 2 oz. 80
Egg large 79
Chicken, cooked 1 slice (2 oz.) 95
Beef, regular, cooked 1 slice (2 oz.) 120
Tomato 1 cup 29
Lettuce 1 cup 7
Eggplant 1 cup, boiled 38
Cucumber each 30
Carrots 1 cup 45
Broccoli 1 cup 40
Asparagus 1 cup, boiled 36
Watermelon 1 cup 45
Strawberry 1 cup 53
Pineapple 1 cup 80
Peach 1 (6 oz.) 38
Pear 1 (5 oz.) 100
Orange 1 (4 oz.) 71
Mango 1 (8 oz.) 135
Grape each 2
Banana 1 medium (6 oz.) 101
Apple 1 small (4 oz.) 80
Yogurt, non-fat 1 cup 200
Yogurt, low-fat 1 cup 200
Orange Juice / Apple Cider 1 cup 115
Milk, whole 1 cup 150
Milk, low-fat (2%) 1 cup 121
Milk, low-fat (1%) 1 cup 104
Diet Coke 1 cup 3
Coca-Cola Classic 1 cup 97
Beer, regular 1 can or bottle 150
Sandwich 1 (6" Subway) 310
Rice, cooked 1 cup 225
Potato (uncooked) 1 (6 oz.) 120
Pizza 1 slice 180
Hamburger 1 (McDonald Medium) 280
Corn 1 cup, cooked 140
Chocolate 1 oz. 150
Cheeseburger 1 (McDonald Medium) 360
Caesar salad 1 serving (3 cups) 360
Butter 1 table spoon 102
Bread, regular 1 slice (1 oz.) 75
Shrimp, cooked 2 oz. 70
Pork, cooked 1 slice (2 oz.) 130
Eggplant 1 cup, boiled 38
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
Soccer 480 600 710
Basketball 480 600 710
Football 480 600 710
Bicycling 480 600 710
Running 480 600 710
Tennis 420 520 620
Swimming 360 440 530
Softball/Baseball 300 370 440
Kayaking 300 370 440
Walk 240 300 360
Golf (Using Cart) 210 260 310

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.

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.
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!

What Are You Waiting For?

Start Your Noom Trial Today!

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