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 |