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

Apple1 small80
Banana1 medium101
Strawberry1 cup53


Calories in common Foods

Bread1 slice75
Beef1 slice120
Pizza1 slice180


Calories in common Vegetables

Brocoli1 cup40
Carrots1 cup45
Eggplant1 cup38
Lettuce1 cup7


Calories in common Beverages

Diet Coke1 cup3
Milk, low-fat1 cup104
Milk1 cup150
Orange Juice1 cup115