Calorie Calculator
Calories in Common Foods
Fruits
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 (4 oz.) | 59 |
| Banana | 1 (6 oz.) | 151 |
| Grapes | 1 cup | 100 |
| Orange | 1 (4 oz.) | 53 |
| Pear | 1 (5 oz.) | 82 |
| Peach | 1 (6 oz.) | 67 |
| Pineapple | 1 cup | 82 |
| Strawberry | 1 cup | 53 |
| Watermelon | 1 cup | 50 |
| Mango | 1 cup | 99 |
Vegetables
| Food | Serving Size | Calories |
|---|---|---|
| Asparagus | 1 cup | 27 |
| Broccoli | 1 cup | 45 |
| Carrots | 1 cup | 50 |
| Cucumber | 4 oz. | 17 |
| Eggplant | 1 cup | 35 |
| Lettuce | 1 cup | 5 |
| Tomato | 1 cup | 22 |
| Spinach | 1 cup | 7 |
| Kale | 1 cup chopped | 33 |
| Cauliflower | 1 cup | 27 |
Proteins
| Food | Serving Size | Calories |
|---|---|---|
| Beef, cooked | 2 oz. | 142 |
| Chicken, cooked | 2 oz. | 136 |
| Tofu | 4 oz. | 86 |
| Egg | 1 large | 78 |
| Fish, Catfish, cooked | 2 oz. | 136 |
| Pork, cooked | 2 oz. | 137 |
| Shrimp, cooked | 2 oz. | 56 |
| Turkey breast, roasted | 3 oz. | 135 |
| Salmon, grilled | 3 oz. | 155 |
| Greek yogurt (plain, nonfat) | 1 cup | 100 |
Common Meals / Snacks
| Food | Serving Size | Calories |
|---|---|---|
| Bread, white | 1 slice (1 oz.) | 75 |
| Butter | 1 tablespoon | 102 |
| Caesar salad | 3 cups | 481 |
| Cheeseburger | 1 sandwich | 285 |
| Hamburger | 1 sandwich | 250 |
| Dark chocolate | 1 oz. | 155 |
| Pizza | 1 slice (14") | 285 |
| Rice, cooked | 1 cup | 206 |
| Sandwich (Turkey, 6") | 1 sandwich | 200 |
| Potato, baked | 6 oz. | 130 |
Beverages / Dairy
| Drink | Serving Size | Calories |
|---|---|---|
| Beer | 1 can | 154 |
| Coca-Cola Classic | 1 can | 150 |
| Diet Coke | 1 can | 0 |
| Milk (1%) | 1 cup | 102 |
| Milk (2%) | 1 cup | 122 |
| Milk (Whole) | 1 cup | 146 |
| Orange Juice | 1 cup | 111 |
| Apple Cider | 1 cup | 117 |
| Yogurt (low-fat) | 1 cup | 154 |
| Yogurt (non-fat) | 1 cup | 110 |
2000, 1500, and 1200 Calorie 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) Almonds (170) |
| Snack | Cucumber (30) Avocado dip (50) |
Orange (70) | Greek yogurt (120) Blueberries (40) |
| Lunch | Grilled cheese with tomato (300) Salad (50) |
Chicken and vegetable soup (300) Bread (100) |
Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) |
Hummus (50) Baby carrots (35) Crackers (65) |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) |
Steak (375) Mashed potatoes (150) Asparagus (75) |
Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
Calories Burned from Common Exercises
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Golf (using cart) | 198 | 246 | 294 |
| Walking (3.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (free-style, moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Running (9 min mile) | 624 | 773 | 923 |
| Bicycling (12–14 mph, moderate) | 454 | 562 | 671 |
| Football (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
Energy from Common Food Components
| Food Component | kJ per gram | Calories (kcal) per gram |
|---|---|---|
| Fat | 37 | 8.8 |
| Proteins | 17 | 4.1 |
| Carbohydrates | 17 | 4.1 |
| Fiber | 8 | 1.9 |
| Ethanol (drinking alcohol) | 29 | 6.9 |
| Organic acids | 13 | 3.1 |
| Polyols (sugar alcohols) | 10 | 2.4 |
*All values are approximate averages intended for general reference only.*