Weight Loss Calculator

Here is our weight loss calculator. All you need to do is type in your age, weight and height and click calculate. It will tell you how many calories you need to consume to maintain your weight and also how many calories to gain or lose weight.

We also included the ability to email the results to yourself or download them as a PDF.

Below the basic calculator, you will find an interactive chart to find out how many calories are in common food, and also calories you lose from basic activity. This is the best place to get started in your weight loss journey – knowing how much to eat to reach your goal.

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Calories in Different Foods

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

FoodSizeCalories
FoodSizeCalories
Apple1 small (4 oz.)80
Banana1 medium (6 oz.)101
Grapeeach2
Mango1 (8 oz.)135
Orange1 (4 oz.)71
Pear1 (5 oz.)100
Peach1 (6 oz.)38
Pineapple1 cup80
Strawberry1 cup53
Watermelon1 cup45
Asparagus1 cup, boiled36
Bean curd4 oz.81
Broccoli1 cup40
Carrots1 cup45
Cucumbereach30
Eggplant1 cup, boiled38
Lettuce1 cup7
Tomato1 cup29
Beef, regular, cooked1 slice (2 oz.)120
Chicken, cooked1 slice (2 oz.)95
Egglarge79
Fish, Catfish, cooked2 oz.80
Eggplant1 cup, boiled38
Pork, cooked1 slice (2 oz.)130
Shrimp, cooked2 oz.70
Bread, regular1 slice (1 oz.)75
Butter1 table spoon102
Caesar salad1 serving (3 cups)360
Cheeseburger1 (McDonald Medium)360
Chocolate1 oz.150
Corn1 cup, cooked140
Hamburger1 (McDonald Medium)280
Pizza1 slice180
Potato (uncooked)1 (6 oz.)120
Rice, cooked1 cup225
Sandwich1 (6" Subway)310
Beer, regular1 can or bottle150
Coca-Cola Classic1 cup97
Diet Coke1 cup3
Milk, low-fat (1%)1 cup104
Milk, low-fat (2%)1 cup121
Milk, whole1 cup150
Orange Juice / Apple Cider1 cup115
Yogurt, low-fat1 cup200
Yogurt, non-fat1 cup200

Calorie Buring 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 person155 lbs person185 lbs person
Activity (1 hour)125 lbs person155 lbs person185 lbs person
Golf (Using Cart)210260310
Walk240300360
Kayaking300370440
Softball/Baseball300370440
Swimming360440530
Tennis420520620
Running480600710
Bicycling480600710
Football480600710
Basketball480600710
Soccer480600710