Caloric Maintenance Calculator

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

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)

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)

Total

345 Calories

350 Calories

650 Calories

 

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)

Total

450 Calories

550 Calories

685 Calories

 

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)

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 gram

Calorie (kcal) per gram

kJ per ounce

Calorie (kcal) per ounce

Fat

37

8.8

1,049

249

Proteins

17

4.1

482

116

Carbohydrates

17

4.1

482

116

Fiber

8

1.9

227

54

Ethanol (drinking alcohol)

29

6.9

822

196

Organic acids

13

3.1

369

88

Polyols (sugar alcohols, sweeteners)

10

2.4

283

68


 

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