Calculate your caloric needs
Your body requires energy to perform everyday tasks—like walking, thinking, breathing, and even sleeping. This energy comes from the foods we eat, measured in calories.
The calculator below is designed to help you estimate the number of calories you need daily to maintain your current weight, based on your age, gender, activity level, and body composition.
Understanding Caloric Needs
Your total daily energy expenditure (TDEE) includes:
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Basal Metabolic Rate (BMR): The number of calories your body needs to function at rest.
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Physical Activity: Any movement—from walking and cleaning to intense workouts.
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Thermic Effect of Food (TEF): The energy used to digest, absorb, and process nutrients.
If your goal is to lose weight, you’ll want to consume fewer calories than you burn.
If your goal is to gain weight or muscle, you’ll need a caloric surplus.
For maintenance, aim to match your intake to your output.
Calories in common Fruits
| Food | Size | Calores |
| Apple | 1 small | 80 |
| Banana | 1 medium | 101 |
| Orange | 1 | 71 |
| Strawberry | 1 cup | 53 |
Calories in common Foods
| Food | Size | Calores |
| Bread | 1 slice | 75 |
| Beef | 1 slice | 120 |
| Egg | large | 79 |
| Pizza | 1 slice | 180 |
| Hamburger | 1 | 280 |
Calories in common Vegetables
| Food | Size | Calores |
| Brocoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Eggplant | 1 cup | 38 |
| Lettuce | 1 cup | 7 |
Calories in common Beverages
| Food | Size | Calores |
| Coca-cola | 1cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat | 1 cup | 104 |
| Milk | 1 cup | 150 |
| Orange Juice | 1 cup | 115 |
Why Tracking Matters
Knowing how many calories you’re consuming helps you:
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Make informed food choices
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Avoid accidental overeating or undereating
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Plan meals that support your goals
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Balance your macronutrients (carbs, fats, proteins)
Whether you’re training for a marathon or just trying to feel your best, understanding your caloric needs is the foundation of a healthy lifestyle.
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