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Daily caloric needs

Boys & Men

Age Not active Active Very active

2 - 3

1000 - 1200 cal.

1000 - 1400 cal.

1000 - 1400 cal.

4 - 8

1200 - 1400 cal.

1400 - 1600 cal.

1600 - 2000 cal.

9 - 13

1600 - 2000 cal.

1600 - 2000 cal.

1600 - 2000 cal.

14 - 18

1600 - 2000 cal.

1600 - 2000 cal.

1600 - 2000 cal.

19 - 30

2400 - 2600 cal.

2600 - 2800 cal.

3000 cal.

31 - 50

2200 - 2400 cal.

2400 - 2600 cal.

2800 - 3000 cal.

51+

2000 - 2200 cal.

2200 - 2400 cal.

2400 - 2800 cal.

Girls & Women

Age Not active Active Very active

2 - 3

1000 cal.

1000 - 1200 cal.

1000 - 1400 cal.

4 - 8

1200 - 1400 cal.

1400 - 1600 cal.

1400 - 1800 cal.

9 - 13

1400 - 1600 cal.

1600 - 2000 cal.

1600 - 2200 cal.

14 - 18

1800 cal.

2000 cal.

2400 cal.

19 - 30

1800 - 2000 cal.

2000 - 2200 cal.

2400 cal.

31 - 50

1800 cal.

2000 cal.

2200 cal.

51+

1600 cal.

1800 cal.

2000 - 2200 cal.


Calorie intake per food


Fruits & Vegetables

Weight Calories

Apple

242g

130 cal.

Banana

126g

110 cal.

Cantaloupe

134g

50 cal.

Grapefruit

154g

60 cal.

Grapes

126g

90 cal.

Honeydew Melon

134g

50 cal.

Kiwifruit

148g

90 cal.

Lemon

58g

15 cal.

Citron vert

67g

20 cal.

Lime

140g

60 cal.

Orange

154g

80 cal.

Peach

147g

60 cal.

Pear

166g

100 cal.

Pineapple

122g

50 cal.

Plums

151g

70 cal.

Strawberries

147g

50 cal.

Cherries

140g

100 cal.

Tangerine

109g

50 cal.

Watermelon

280g

80 cal.

Weight Calories

Asparagus

93g

20 cal.

Bell Pepper

148g

25 cal.

Broccoli

148g

45 cal.

Carrot

g

60 cal.

Cauliflower

99g

25 cal.

Celery

110g

15 cal.

Cucumber

99g

10 cal.

Green (Snap) Beans

83g

20 cal.

Green Cabbage

84g

25 cal.

Green Onion

25g

10 cal.

Iceberg Lettuce

89g

10 cal.

Onion

148g

45 cal.

Leaf Lettuce

85g

15 cal.

Mushrooms

84g

20 cal.

Potato

148g

110 cal.

Radishes

85g

50 cal.

Summer Squash

98g

20 cal.

Sweet Corn

90g

90 cal.

Sweet Potato

130g

100 cal.

Seafood & Fishes

In the following tab, calories are being counted for a specific weight of 3oz (84g)

Calories

Blue Crab

100 cal.

Catfish

130 cal.

Clams

110 cal.

Cod

90 cal.

Flounder

100 cal.

Haddock

100 cal.

Halibut

120 cal.

Lobster

80 cal.

Ocean Perch

110 cal.

Orange Roughy

80 cal.

Oysters

100 cal.

Pollock

90 cal.

Rainbow Trout

140 cal.

Atlantic Salmon

200 cal.

Pink Salmon

130 cal.

Scallops

140 cal.

Shrimp

100 cal.

Swordfish

120 cal.

Tilapia

110 cal.

Tuna

130 cal.

Sources: http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm063367.htm