Calorie Counter & Meal Planner

Track your daily calories and stay healthy!

Daily Calorie Target:

Breakfast Lunch Dinner Snacks Cup Slice Oz Tbsp Tsp Piece Medium Large Plate Scoop Can Bowl Packet Glass Set Gram Quarter Half Full ML

Calorie Values of Common Foods

Here's a list of common foods and their calorie values per serving:

Food	Serving Size	Calories
Milk	1 cup	150
Banana	1 medium	105
Rice (cooked)	1 cup	205
Chicken Breast (grilled)	3 oz	140
Egg	1 large	70
Apple	1 medium	95
Pasta (cooked)	1 cup	220
Almonds	1 oz (23 almonds)	164
Oatmeal	1 cup (cooked)	150
Avocado	1 medium	240
Broccoli	1 cup (chopped)	55
Peanut Butter	2 tbsp	190
Salmon (grilled)	3 oz	175
Yogurt (plain)	1 cup	150
Potato (baked)	1 medium	161
Orange Juice	1 cup	112
Cheese (cheddar)	1 slice	113
Dark Chocolate	1 oz	155
Quinoa (cooked)	1 cup	222
Spinach	1 cup (raw)	7
Greek Yogurt	1 cup	100
Honey	1 tbsp	64
Whole Wheat Bread	1 slice	70
Pizza (cheese)	1 slice	285
Fried Chicken	1 piece	320
Ice Cream	1 scoop	137
Lentils (cooked)	1 cup	230
Blueberries	1 cup	85
Strawberries	1 cup	49
Orange	1 medium	62
Grapes	1 cup	104
Mango	1 medium	135
Black Coffee	1 cup	2
Tea	1 cup	2
Soda	1 can	150
Energy Drink	1 can	112
Butter	1 tbsp	102
Bagel	1 medium	245
Cereal	1 cup	120
Tofu	3 oz	80
Shrimp	3 oz	84
Popcorn	1 cup (air-popped)	31
Pineapple	1 cup (chunks)	82
Kiwi	1 medium	42
Peach	1 medium	59
Watermelon	1 cup (diced)	46
Cucumber	1 medium	16
Tomato	1 medium	22
Zucchini	1 cup (sliced)	19
Carrot	1 medium	25
Green Beans	1 cup	31
Mushrooms	1 cup	15
Pumpkin	1 cup (cubed)	30
Chickpeas	1 cup (cooked)	269
Coconut Milk	1 cup	552
Parmesan Cheese	1 tbsp	22
Mayonnaise	1 tbsp	94
Ketchup	1 tbsp	16
Mustard	1 tbsp	3
Vinegar	1 tbsp	3
Olive Oil	1 tbsp	119
Flour (all-purpose)	1 cup	455
Sugar (granulated)	1 cup	774
Brown Sugar	1 cup	551
Maple Syrup	1 tbsp	52
Beer	12 oz	153
Wine	5 oz	125
Vodka	1.5 oz	97
Whiskey	1.5 oz	97
Rum	1.5 oz	97
Tequila	1.5 oz	97
Chocolate Cake	1 slice	352
Vanilla Ice Cream	1 scoop	137
Apple Pie	1 slice	411
Pancakes	1 pancake	90
Waffles	1 waffle	120
French Fries	1 medium order	365
Cheeseburger	1 regular	300
Fried Rice	1 cup	240
Sushi Roll	1 roll	250
Bagel with Cream Cheese	1 medium	300
Peanuts	1 oz	161
Cashews	1 oz	157
Walnuts	1 oz	185
Pistachios	1 oz	159
Trail Mix	1 oz	170
Granola Bar	1 bar	120
Protein Bar	1 bar	200
Energy Bar	1 bar	250
Bacon	1 slice	42
Sausage	1 link	100
Ham	3 oz	140
Turkey Breast	3 oz	120
Hot Dog	1 regular	150
Chili	1 cup	270
Mac and Cheese	1 cup	310
Lasagna	1 slice	310
Spaghetti	1 cup	220
Meatballs	3 meatballs	180
Curry	1 cup	250
Momo (Dumpling)	1 plate	300
Chowmin	1 plate	400
Chapati	1 piece	70
Dal (Lentil Curry)	1 cup	220
Biryani	1 plate	450
Samosa	1 piece	150
Pakora	1 piece	80
Paratha	1 piece	150
Poha	1 cup	120
Idli	1 piece	39
Dosa	1 piece	133
Vada	1 piece	120
Chicken Biryani	1 plate	500
Laddu	1 piece	150
Barfi	1 piece	180
Rice Pudding (Kheer)	1 cup	200
Selroti	1 piece	120
Veg Dal Bhat Tarkari	1 set	650
Chicken Dal Bhat Tarkari	1 set	950
Mutton Dal Bhat Tarkari	1 set	1050
Fish (Fried)	1 piece	200
Fish Curry	1 cup	300

Understanding Healthy Eating and Calorie Needs

Eating healthy is essential for maintaining a balanced lifestyle. Understanding your daily calorie needs can help you achieve your health goals, whether it's weight loss, weight gain, or maintaining your current weight.

Why Are Calories Important?

Calories are a measure of energy. Your body needs calories to function properly, but consuming too many or too few can lead to weight gain or loss. Here's a breakdown of calorie needs based on various factors:

• Age: Younger individuals typically require more calories due to higher activity levels and growth needs.
• Sex: Men generally need more calories than women due to differences in muscle mass and metabolism.
• Activity Level: Active individuals burn more calories and therefore need to consume more to maintain energy balance.

Calorie Requirements by Age Group

• Children (2–8 years): 1,000–1,400 calories/day
• Teenagers (9–18 years): 1,600–2,800 calories/day
• Adults (19–50 years): 1,800–2,400 calories/day (women), 2,200–3,000 calories/day (men)
• Older Adults (51+ years): 1,600–2,200 calories/day

Calories for Weight Loss and Gain

To lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns. For weight gain, you need a calorie surplus by consuming more calories than your body burns. Here are some general guidelines:

• Weight Loss: Aim for a deficit of 500–1,000 calories/day to lose 1–2 pounds per week.
• Weight Gain: Aim for a surplus of 250–500 calories/day to gain 0.5–1 pound per week.
• Maintenance: Consume calories equal to your Total Daily Energy Expenditure (TDEE).

Tips for Healthy Eating

Here are some tips to help you maintain a healthy diet:

• Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet.
• Avoid processed foods high in sugar, salt, and unhealthy fats.
• Stay hydrated by drinking plenty of water throughout the day.
• Practice portion control to avoid overeating.
• Plan your meals ahead of time to make healthier choices.

Conclusion

Understanding your calorie needs and making informed food choices can significantly impact your health and well-being. Use this calorie counter tool to track your daily intake and achieve your fitness goals effectively.