BioTrainer Tools - Daily Caloric Needs Calculator
This calculator will estimate your daily caloric needs to maintain your current weight (called your maintenance weight, or Total Daily Energy Expenditure).
How many calories do you need? Your body needs energy for growth, maintenance, and physical activity. The energy (calorie) intake suggested by the Food and Nutrition Board of the National Research Council for women 25 to 50 years of age who are 5 feet 4 inches tall and weigh 138 pounds is 2,200 calories. For men that age who are 5 feet 10 inches tall and 174 pounds, it's 2,900 calories. These calorie levels are for women and men of the reference height and weight engaged in light to moderate activity. The number of calories you need depends on your height and weight as well as your age, body size, physical condition, and physical activity. Younger adults require more calories than older adults. Active people require more calories than inactive people. When the food you eat provides more calories than your body needs, the excess calories are stored as fat and you gain weight.
Do all calories count? Yes...all calories count, regardless of the food they come from. But some foods have more calories than others. Most foods are mixtures of water, protein, carbohydrates, and fat. The number of calories in a food depends on how much of each of these is present. Proteins and carbohydrates have about 4 calories per gram while fats have about 9. Water has no calories. Alcohol also provides calories, about 7 per gram.
A varied diet contains servings from each of these groups daily. The nutrient contribution of each of these food groups is described in the following sections. The foods listed in the Calorie Table are organized into these groups so you can compare calories for similar foods more easily. We've also included information on the calories in fats, sweets, and beverages, as well as items that are combinations of foods in several groups - mixed main dishes and fast food entrees; soups; and desserts, snack foods, and candy.