Daily Calorie Intake

Calculate your caloric needs

Your basal metabolic rate (BMR) is the rate at which our bodies use energy when we are resting to perform vital bodily functions. Some of these functions include breathing, maintaining body temperature and organ functions.

So if your body burns 1800 calories to perform necessary bodily functions each day, you can maintain your weight by consuming no more than 1800 calories per day (with no exercise). If you want to lose weight you simply need to consume less than 1800 calories. Once you are comfortable with consuming calories based on your BMR, adding exercise to your daily activities will speed up weight loss. 

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.

Understanding Caloric Needs

Once you know your BMR, you can start calculating how many calories you consume from daily. Knowing how many calories are in what we eat and drink can help ensure you’re not consuming too many calories and help determine how much exercise you need to do daily.

So if your BMR is 1900, and you consume 1800 calories, you have a 100 calorie deficit, which equals weight loss. If you were to burn 200 calories with exercise, then you’d have a 300 calorie deficit and more weight loss.

The calorie content of many shop-bought foods is stated on the packaging as part of the nutrition label.

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