Calculate your calorie needs
Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. The following calculator is to be used for maintenance.
Understanding Caloric Needs
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. These values can vary depending on age, size and levels of physical activity, among other factors
Calories in common fruits
| Food | Size | Calories |
| Apple | 1 small | 80 |
| Banana | 1 medium | 101 |
| Orange | 1 | 71 |
| Strawberry | 1 cup | 53 |
Calories in common foods
| Food | Size | Calories |
| Bread | 1 slice | 75 |
| Beef | 1 slice | 120 |
| Egg | large | 79 |
| Pizza | 1 slice | 180 |
| Hamburger | 1 | 280 |
Calories in common vegetables
| Food | Size | Calories |
| Broccoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Eggplant | 1 cup | 38 |
| Lettuce | 1 cup | 7 |
Calories in common beverages
| Food | Size | Calories |
| Coca-cola | 1 cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat | 1 cup | 104 |
| Milk | 1 cup | 150 |
| Orange Juice | 1 cup | 115 |
Contact any of our trainers or staff members for more help with understanding your body’s caloric needs.