Calories per week

can be used to estimate the calories you need to consume each day. This calculator can also provide some simple guideline if you want to gain or lose weight. Use the "metric units" tab if you are more comfortable with the international standard metric units.

You need 2, 361 Calories/day to maintain your weight.	2, 361
You need 1, 861 Calories/day to lose 1 lb per week.	1, 861
You need 1, 361 Calories/day to lose 2 lb per week.	1, 361
You need 2, 861 Calories/day to gain 1 lb per week.	2, 861
You need 3, 361 Calories/day to gain 2 lb per week.	3, 361

Food Energy Converter

The following converter can be used to convert the values between Calorie and other common food energy units.

Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

Reference

This Calorie Calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:

• BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
  BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)

The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To loss 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu.

The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1, 000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.

The results of the are based on an estimated average.

Calories in Common Foods

Food	Size	Calories
Apple	1 small (4 oz.)	80
Banana	1 medium (6 oz.)	101
Grape	each
Mango	1 (8 oz.)	135
Orange	1 (4 oz.)	71
Pear	1 (5 oz.)	100
Peach	1 (6 oz.)	38
Pineapple	1 cup
Strawberry	53
Watermelon	45
Asparagus	1 cup, boiled	36
Bean curd	4 oz.	81
Broccoli	40
Carrots
Cucumber	30
Eggplant
Lettuce
Tomato	29
Beef, regular, cooked	1 slice (2 oz.)	120
Chicken, cooked	95
Egg	large	79
Fish, Catfish, cooked	2 oz.
Pork, cooked	130
Shrimp, cooked	70
Bread, regular	1 slice (1 oz.)	75
Butter	1 table spoon	102
Caesar salad	1 serving (3 cups)	360
Cheeseburger	1 (McDonald Medium)
Chocolate	1 oz.	150
Corn	1 cup, cooked	140
Hamburger	280
Pizza	1 slice	180
Potato (uncooked)
Rice, cooked	225
Sandwich	1 (6" Subway)	310
Beer, regular	1 can or bottle
Coca-Cola Classic	97
Diet Coke
Milk, low-fat (1%)	104
Milk, low-fat (2%)	121
Milk, whole
Orange Juice / Apple Cider	115
Yogurt, low-fat	200
Yogurt, non-fat

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

Calories Burning Rate of Common Exercises

The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.

Activity (1 hour)	125 lbs person	155 lbs person	185 lbs person
Golf (Using Cart)	210	260
Walk	240	300
Kayaking	370	440
Softball/Baseball
Swimming	530
Tennis	420	520	620
Running	480	600	710
Bicycling
Football
Basketball
Soccer

Energy of 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
Fiber	1.9	227	54
Ethanol (drinking alcohol)	6.9	822	196
Organic acids	13	3.1	369	88
Polyols (sugar alcohols, sweeteners)	10	2.4	283	68

How Many Calories Do You Need?

Nearly all of us seek to lose weight, and often the best way to do this is to consume a lower amount of calories each day than we usually do. But how many calories do we need to be healthy? Much depends, of course, on the amount of physical activity you engage in each day. And it's different for us all; there are a lot of different factors involved.

Factors include age, size, height, sex, lifestyle, and overall general health. A physically active, 25 –year-old six foot male requires considerably more calories than a 5 foot 70-year-old woman who is not especially active. The average male adult requires about 2, 700 calories to maintain his weight, while the average female needs only 2, 200 calories, according to the U.S Department of Health.