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Calorie Calculator: Count and Calculate Calories Burned

  • Publish Date : 2017/12/03 - (Rev. 2018/11/06)
  • Author : Disabled World
  • Contact : www.disabled-world.com

Synopsis: What are calories and how to count them in various food groups includes daily protein and calories burned when performing different activities.

Main Document

A Calorie is a unit of energy that measures how much energy food provides to the body. The body needs calories to function properly. The amount of Calories in food gives you energy, protein, carbohydrate, nutrients and fat to fuel your body. When you eat food, your body turns the food into fuel, burning it to produce calories (energy).

The calories in your food come from sources such as carbohydrates, proteins, and fats. For example, a gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories, where as a gram of fat contains 9 calories, which is more than twice the amount of carbohydrates and protein. This is why a food with the same size serving may have far more calories.

Kilojoules and Calories Calculations

We normally refer to kilocalories as Calories, so when you see 800 calories on a food label it actually means 800 kilocalories, and the same applies when you calculate an activity that burns 800 calories. When referring to food consumption and energy expenditure we refer to them in multiples of 1,000. Thus 1,000 calories = 1 kilocalorie or kcal.

A calorie is the amount of energy (or heat) needed to increase the temperature of one gram of water by 1C. So 1000 calories = 1 kilocalorie, is the energy it takes to raise the temperature of 1kg of water by 1 degree Celsius.

There are 239 calories in 1 kilojoule - A joule is a 1 unit of electrical energy it takes to equal the current of 1 ampere passed through a resistance of 1 ohm for one second. 1,000 joules = 1 kilojoules or kJ. One calorie has the same energy value as 4.186 kilojoules. It takes 3,500 calories to equal one pound of body weight. 1 calorie = 4.2 joules so 1 kilocalorie = 4.2 kilojoules.

The energy value per GRAM of various food components includes:

  • Water = 0kJ (0 Cal)
  • Protein = 17kJ (4 Cal)
  • Dietary fibre = 13kJ (3 Cal)
  • Fat = 37kJ (9 Cal)
  • Alcohol = 29kJ (7 Cal)
  • Carbohydrates = 16kJ (4 Cal)
Calories You Burn During the Following Activities

Duration of Activity: Minutes
Your Weight in lbs.


Calories Burned =
Daily Protein and Calorie Needs
Your Current Weight: lbs.

 Calories a day to lose weight
 To maintain weight
 Grams of protein needed a day

Learn More

Calorie Requirements a Day for Women
AgeSedentaryLow ActivityActive
2-3 yrs 1100 1250 1400
4-5 yrs 1200 1350 1500
6-7 yrs 1300 1500 1700
8-9 yrs 1400 1600 1850
10-11 yrs 1500 1800 2050
12-13 yrs 1700 2000 2250
14-16 yrs 1750 2100 2350
17-18 yrs 1750 2100 2400
19-30 yrs 1900 2100 2350
31-50 yrs 1800 2000 2250
51-70 yrs 1650 1850 2100
71 yrs + 1550 1750 2000
Calorie Requirements a Day for Men
AgeSedentaryLow ActivityActive
2-3 yrs 1100 1350 1500
4-5 yrs 1250 1450 1650
6-7 yrs 1400 1600 1800
8-9 yrs 1500 1750 2000
10-11 yrs 1700 2000 2300
12-13 yrs 1900 2250 2600
14-16 yrs 2300 2700 3100
17-18 yrs 2450 2900 3300
19-30 yrs 2500 2700 3000
31-50 yrs 2350 2600 2900
51-70 yrs 2150 2350 2650
71 yrs + 2000 2200 2500

Your Daily Routine

  • Sedentary: Your typical daily routine requires little physical movement (e.g., sitting for long periods, using a computer, relying primarily on motorized transportation) and you accumulate little physical activity in your leisure time.
  • Low Activity: Your typical daily routine involves some physical activity (e.g., walking to bus, mowing the lawn, shovelling snow) and you accumulate some additional physical activity in your leisure time.
  • Active: Your typical daily tasks involve some physical activity and you accumulate at least 2 1/2 hours of moderate- to vigorous-intensity aerobic physical activity each week. Moderate to vigorous physical activity will make you breathe harder and your heart beat faster.

How Many Calories Do You Need Per Day?

Very large toasted chicken sandwich on a white plate.
Very large toasted chicken sandwich on a white plate.

If you're at a desirable body weight and have plenty of energy, your calories in food intake is probaly ok. However if you're gaining weight and feel tired a lot of the time, you may want to consider counting your intake of calories in food and changing your daily diet, because as you ingest extra calories your body will convert the excess energy to body fat. Ensure you don't eat less than 1200 calories a day, that's the minimum you need to get your nutrients and stay healthy.

The USDA figures show the average male 5 feet 10 inches in height and weighing 174 pounds, needs 2,900 calories per day - performing light to moderate activity. The average female, 5 feet 4 inches and weighing 138 pounds, needs 2,200 calories per day.

What is your desirable weight?

Being overweight or underweight is defined in terms of weight for height, according to the Body Mass Index (BMI).

Tips to Help Lose Weight

  • Start everyday with breakfast because your body will absorb as many nutrients as possible from the breakfast and this will boost your body metabolism.
  • Instead of one big meal, try to eat more times having smaller meals and calculate your calorie intake.
  • You don't get fat because of a lack of exercise, you get fat because you don't eat the right foods at the right intervals each day.
  • Eat slowly, chew more and drink more water with the meal.
  • See our chart What does it take to burn off calories if I eat or drink a food item to get an idea of just how much exercise you need to do to burn the calories you just ate!
  • Choose foods that are low in fat and high in complex carbohydrates, such as whole-grain cereals and breads.
  • Drink lots of water, a glass every one - two hours will keep you feeling full.
  • Try a different type of food each day. The new flavors will save you from diet boredom.
  • Change your diet from high calorie foods, eg. fatty meats, oily dressings, regular soft drinks to lower-calorie options like fish, zero-calorie dressings and water.
  • Switch to high fiber foods, low fat diet and, most importantly, exercise regularly.

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