Daily Calorie Intake

Calculate your caloric needs

Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. The following calculator is to be used for maintenance.

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.

Understanding Caloric Needs

The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, sex, height, weight, and level of physical activity. In addition, a need to lose, maintain, or gain weight and other factors affect how many calories should be consumed.

Calories in common Fruits

Apple1 small80
Banana1 medium101
Strawberry1 cup53

Calories in common Foods

Bread1 slice75
Beef1 slice120
Pizza1 slice180

Calories in common Vegetables

Brocoli1 cup40
Carrots1 cup45
Eggplant1 cup38
Lettuce1 cup7

Calories in common Beverages

Diet Coke1 cup3
Milk, low-fat1 cup104
Milk1 cup150
Orange Juice1 cup115

Estimated amounts of calories needed to maintain calorie balance for various age and sex groups at three different levels of physical activity are provided in Table A2-1. These estimates are based on the Estimated Energy Requirements (EER) equations, using reference heights (average) and reference weights (healthy) for each age-sex group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. The reference woman is 5 feet 4 inches tall and weighs 126 pounds.