Skip to main content
Accessibility|Contact|Privacy|Terms of Service

Calorie Calculator: Count and Calculate Calories Burned

  • Published: 2017-12-03 (Revised/Updated 2018-04-10) : Author: Ian Langtree : Contact: Disabled World
  • Synopsis: What are calories and how to count them in various food groups includes daily protein and calories burned counters.

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. Nutritionists do not recommend calorie counting for teens unless a doctor has recommended it.

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.

Large size hamburgerA 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:

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
Calorie Requirements a Day for Women
AgeSedentaryLow ActivityActive
2-3 yrs110012501400
4-5 yrs120013501500
6-7 yrs130015001700
8-9 yrs140016001850
10-11 yrs150018002050
12-13 yrs170020002250
14-16 yrs175021002350
17-18 yrs175021002400
19-30 yrs190021002350
31-50 yrs180020002250
51-70 yrs165018502100
71 yrs +155017502000
Calorie Requirements a Day for Men
AgeSedentaryLow ActivityActive
2-3 yrs110013501500
4-5 yrs125014501650
6-7 yrs140016001800
8-9 yrs150017502000
10-11 yrs170020002300
12-13 yrs190022502600
14-16 yrs230027003100
17-18 yrs245029003300
19-30 yrs250027003000
31-50 yrs235026002900
51-70 yrs215023502650
71 yrs +200022002500
  • 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.

Also see Basal Metabolic Rate Calculator - Calories Burned when Resting

How Many Calories Do You Need a Day?

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).

To calculate your BMI see our Body Mass Index Calculator

To find your height to weight ratio see our Height to Weight Ratio Chart

Tips to Help Lose Weight

a) Start everyday with breakfast because your body will absorb as many nutrients as possible from the breakfast and this will boost your body metabolism.

b) 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.

c) Eat slowly, chew more and drink more water with the meal.

d) Choose foods that are low in fat and high in complex carbohydrates, such as whole-grain cereals and breads.

e) Drink lots of water, a glass every one - two hours will keep you feeling full.

f) Try a different type of food each day. The new flavors will save you from diet boredom.

g) 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.

h) Switch to high fiber foods, low fat diet and, most importantly, exercise regularly.

Similar Topics

1 : Pick Keno and Lottery Number Combinations and Permutations Calculator : Disabled World.
2 : Imperial Measurements : Disabled World.
3 : Adult Body Mass Index (BMI) Calculator : Ian Langtree.
4 : Cooking Measurement Charts : Disabled World.
5 : Printable Snellen Eye Chart : Disabled World.
From our Calculators and Charts section - Full List (79 Items)

Submit disability news, coming events, as well as assistive technology product news and reviews.

Loan Information for low income singles, families, seniors and disabled. Includes home, vehicle and personal loans.

Famous People with Disabilities - Well known people with disabilities and conditions who contributed to society.

List of awareness ribbon colors and their meaning. Also see our calendar of awareness dates.

Blood Pressure Chart - What should your blood pressure be, and information on blood group types/compatibility.

1 : Non-Invasive Spinal Stimulation Enables Paralyzed People to Regain Use of Hands
2 : What if You Could Know Your Mild Cognitive Impairment Would Not Progress?
3 : Millennials Fail to Understand Dangers of Tanning
4 : Appetite Loss After Exercising Explained
5 : Bias Keeps Women with Higher Body Weight Away From the Doctor
6 : Smart Hoteliers are Building a Healthier Future
7 : Teaching Baby Sign Language - Nita, Show Us More
8 : MitoQ Novel Antioxidant Makes Old Arteries Seem Young Again

Disclaimer: This site does not employ and is not overseen by medical professionals. Content on Disabled World is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. See our Terms of Service for more information.

Reporting Errors: Disabled World is an independent website, your assistance in reporting outdated or inaccurate information is appreciated. If you find an error please let us know.

© 2004 - 2018 Disabled World™