USA Physique
The Coaching Authority

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

For people watching their weight, keeping track of calories is an important practice. If a person eats more calories than he or she burns each day, weight gain will occur. On the other hand, if more calories are burned than are consumed on a daily basis, weight loss transpires. Knowing how many calories your body needs each day is the first step in managing your weight.

A person’s daily caloric requirement is determined by three factors:

  • Resting metabolic rate (RMR)
  • Physical activity
  • Thermogenesis (calories required for heat production)

Resting metabolic rate is the amount of energy (measured in calories) expended by the body during quiet rest. RMR makes up between 60 and 80% of the total calories used daily. Physical activity is the second largest factor contributing to daily calorie requirements. This is the most variable component of daily caloric requirement, as this number changes based on the frequency, intensity, and duration of a person’s workouts. Thermogenesis, also referred to as the thermic effect of food, is the smallest component. This is the amount of calories needed to digest and absorb the foods that are consumed. While certain diets claim to enhance this component, such as those promoting food-combining practices, no research exists to support that concept.

Since RMR and physical activity are the largest components of a person’s daily caloric requirement, estimating them based on a few personal variables can help you determine how many calories you should eat each day to manage your weight. The “Daily Caloric Needs Estimate Calculator” will provide a general caloric goal that, if you consistently achieve it, will help you prevent weight gain. To take weight management a step further and promote weight loss, you must increase your caloric expenditure through exercise. The bottom line is that regular physical activity is the most effective way to increase the body’s caloric expenditures.

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