Calorie Intake Calculator (Simple)

With the calorie intake calculator, you can estimate the number of calories you need to consume each day. If you've ever ask yourself how to gain muscle?, how many calories to maintain weight?, or what should my weight loss plan look like? - you can put aside all your doubts with this calculator.  

This calorie intake calculator is intended for healthy people who exercise a normal amount and have an average muscle mass. If you want to know how many calories you should eat to meet your weekly goals, click on advanced mode. For more personalised advice, take a look at our calorie calculator.

Who is this calorie intake calculator for?

As mentioned above, this calculator quickly estimates the number of (kilo)calories you should eat everyday to either keep or change your weight. If you're not sure what range of body weights is considered healthy for your height, check out our ideal body weight calculator.

Our calculator is based on a medical paper, that states:

  • To lose weight, you need to consume 10-12 kcal per lbs (12 kcal)
  • To maintain weight, you need to consume 14-16 kcal per lbs (15 kcal)
  • To gain weight, you need to consume 17-20 kcal per lbs (18 kcal)

This calorie intake calculator is designed to give you a fast and approximate answer depending only on your body weight, thanks to the use of the standardised numbers given in brackets above. They are the number of calories per pound that the average person would need to consume to achieve their weight goals. However, please be aware that the number of calories per pound may differ according to your:

  • Sex
  • Age
  • Muscle mass
  • Daily activity

Also, your daily calorie intake increases if you're expecting a baby.

Be aware that, although in everyday language we often say calories, the proper name is kilocalories (kcal) - a unit 1000x larger than a calorie. So, the average person needs 15 kcal (kilocalories), which is equal to 15 000 cal (calories) per pound to maintain their current weight.

How many calories to maintain weight should I eat?

Have you ever wondered how many calories to maintain your weight? Assuming that you exercise an average amount, and that your BMI is within a healthy range, multiply your weight in lbs by 15:

weight (lbs) * 15 (kcal) = kilocalories to maintain weight

If you use SI units, multiply your weight in kilograms by 33:

weight (kg) * 33 (kcal) = kilocalories to maintain weight

Remember that when using our calculator there's no need to know all of the differences between units. Just give us your weight - either in pounds or in kilograms (feeling free to change between them at any time) - and leave the counting to us!

If you're curious about weight unit conversion, feel free to use our weight converter there you can find all you'd ever like to know on the topic.

How to gain muscle?

Unfortunately, there's no unified and easy way to gain muscle. They say that the key to keeping a healthy body is 20% exercise and 80% nutrition. For a muscle gain diet, you should control the number of calories eaten in every meal. Our calorie calculator for weight gain makes it easy for you to know your daily requirements. You multiply your weight (in lbs) by 18:

weight (lbs) * 18 (kcal) = kilocalories to gain weight

If you know your weight in kilograms, just multiply it by 39.6:

weight (kg) * 39.6 (kcal) = kilocalories to gain weight

Apart from calories, your muscle gain diet ought to control the amount of carbohydrates, proteins and fats in your meals - these are your macro nutrients.

Weight loss tips

Finally, the question that you've probably asked yourself - how do I lose weight?. To lose some pounds, you have to have a calorie intake that is below your TDEE (Total Daily Energy Expenditure). Keep in mind that, to make dieting efficient, you should never go below your BMR.

Our counter also works as a weight loss calculator. We estimate your daily calorie intake to lose weight by multiplying your body mass (in lbs) by 12:

weight (lbs) * 12 (kcal) = kilocalories to lose weight

In case you use SI units, you should multiply your weight in kilograms by 26.4:

weight (kg) * 26.4 (kcal) = kilocalories to lose weight

No matter whether your goal is to lose, gain, or simply maintain your weight, the basis for any healthy diet is the correct daily water intake. Remember that if you want a fit and healthy body, it needs regular exercise, a good nights sleep and healthy mental well being.

In case of any doubts, always consult a doctor or a dietician.

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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