Daily Calorie Calculator

Calculate your caloric needs

Your body requires energy to carry out daily activities. This energy comes from the foods and drinks we consume. These foods are measured in units of calories. The following calculator will give you an approximate idea of how many calories you need for your goal (fat loss, weight maintenance or muscle building).

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Target Daily Caloric Intake
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These calculations are based on averages.

Activity Levels Explained

  • Sedentary (little or no exercise)
  • Lightly active (light exercise/sports 1-3 days/week)
  • Moderately active (moderate exercise/sports 3-5 days/week)
  • Very active (hard exercise/sports 6-7 days a week)
  • Extra active (very hard exercise/sports & physical job or 2x training)

Based on Steps

It’s also possible to estimate your activity levels based on your average daily step count.

  • Sedentary is less than 5,000 steps per day
  • Low active is 5,000 to 7,499 steps per day
  • Somewhat active is 7,500 to 9,999 steps per day
  • Active is more than 10,000 steps per day
  • Highly active is more than 12,500

Understanding Caloric Needs

Our bodies require energy to function. Each day, we expend an amount of energy known as Total Daily Energy Expenditure. This is made up of calories required to perform the basic functions of being alive (what you’d burn if you lay in bed all day), energy for digestion, for planned exercise and for all the other movements and activities the day presents us with.

Once we know our total expenditure, we can work out how many calories we need to consume to lose, maintain or gain weight. Eating fewer calories than you consume will result in fat loss while eating more will increase weight.

Calories in Common Fruits

Food Size Calories
Apple 1 medium 80
Banana 1 medium 105
Orange 1 medium 60
Strawberry 100g 38
Blueberry 100g 45

Calories in Common Foods

Food Size Calories
Chicken Breast 145g 154
Salmon 100g 200
Egg large 79
Pizza 1 slice 180
Big Mac 1 508

Calories in Common Vegetables

Food Size Calories
Broccoli 100g 34
Carrots 100g 41
Potato 1 medium 110
Peas 100g 81
Courgette 100g 18

Calories in Common Drinks

Drink Size Calories
Coca-Cola 330ml 139
Lager 1 pint 210
Semi-skimmed Milk 200ml 100
White wine 175ml 131
Orange Juice 200ml 86