4/4/25, 11:05 PM Calorie Calculator
should drink water, tea, and coffee without adding sugar in order to reduce calories gained
from drinks.
Remember: All foods, including "healthful foods," should be consumed in moderation, and
distinctions can often be misleading since even natural foods like fruits can have large
amounts of sugar, and foods labeled as "health foods" such as low-calorie foods, reduced-
fat foods, etc. can potentially replace one unhealthy component with another. Many
reduced-fat foods have large amounts of added sugar to compensate for taste lost
through fat reduction. It is important to pay attention to, and consider the different
components in a food product in order to determine whether said food should have a
place within your diet.
Calories in Common Foods
Food Serving Size Calories kJ
Fruit
Apple 1 (4 oz.) 59 247
Banana 1 (6 oz.) 151 632
Grapes 1 cup 100 419
Orange 1 (4 oz.) 53 222
Pear 1 (5 oz.) 82 343
Peach 1 (6 oz.) 67 281
Pineapple 1 cup 82 343
Strawberry 1 cup 53 222
Watermelon 1 cup 50 209
Vegetables
Asparagus 1 cup 27 113
Broccoli 1 cup 45 188
Carrots 1 cup 50 209
Cucumber 4 oz. 17 71
Eggplant 1 cup 35 147
Lettuce 1 cup 5 21
Tomato 1 cup 22 92
Proteins
Beef, regular, cooked 2 oz. 142 595
Chicken, cooked 2 oz. 136 569
Tofu 4 oz. 86 360
Egg 1 large 78 327
Fish, Catfish, cooked 2 oz. 136 569
Pork, cooked 2 oz. 137 574
Shrimp, cooked 2 oz. 56 234
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 75 314
Butter 1 tablespoon 102 427
Caesar salad 3 cups 481 2014
Cheeseburger 1 sandwich 285 1193
Hamburger 1 sandwich 250 1047
Dark Chocolate 1 oz. 155 649
Corn 1 cup 132 553
Pizza 1 slice (14") 285 1193
Potato 6 oz. 130 544
Rice 1 cup cooked 206 862
Sandwich 1 (6" Subway Turkey Sandwich) 200 837
Beverages/Dairy
Beer 1 can 154 645
Coca-Cola Classic 1 can 150 628
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Diet Coke 1 can 0 0
Milk (1%) 1 cup 102 427
Milk (2%) 1 cup 122 511
Milk (Whole) 1 cup 146 611
Orange Juice 1 cup 111 465
Apple cider 1 cup 117 490
Yogurt (low-fat) 1 cup 154 645
Yogurt (non-fat) 1 cup 110 461
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
2000, 1500, and 1200 Calorie Sample Meal Plans
Meal 1200 Cal Plan 1500 Cal Plan 2000 Cal Plan
Breakfast All-bran cereal (125) Granola (120) Buttered toast (150)
Milk (50) Greek yogurt (120) Egg (80)
Banana (90) Blueberries (40) Banana (90)
Almonds (170)
Snack Cucumber (30) Orange (70) Greek yogurt (120)
Avocado dip (50) Blueberries (40)
Total 345 Calories 350 Calories 650 Calories
Lunch Grilled cheese with tomato Chicken and vegetable soup Grilled chicken (225)
(300) (300) Grilled vegetables
Salad (50) Bread (100) (125)
Pasta (185)
Snack Walnuts (100) Apple (75) Hummus (50)
Peanut butter (75) Baby carrots (35)
Crackers (65)
Total 450 Calories 550 Calories 685 Calories
Dinner Grilled Chicken (200) Steak (375) Grilled salmon (225)
Brussel sprouts (100) Mashed potatoes (150) Brown rice (175)
Quinoa (105) Asparagus (75) Green beans (100)
Walnuts (165)
Total 405 Calories 600 Calories 665 Calories
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 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587
Energy from Common Food Components
Food Components kJ per Calorie (kcal) kJ per Calorie (kcal) per
gram per gram ounce ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
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Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols,
10 2.4 283 68
sweeteners)
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