Daily Calorie Intake

Calculate your caloric needs

Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. The following calculator is to be used for maintenance.

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These calculations are based on averages.

Most people have heard the general recommendation that adults eat about 2,000 calories per day. For athletes, however, that may not be enough. As people who ask a lot of their bodies, athletes need extra calories to fuel their activities and to encourage muscles and bones to continue strengthening. Athletes typically need a minimum of 2,000 calories per day, with specific upper-range recommendations varying based on the person’s age, sex, weight, sport, activity level, goals and overall health.

 

Sample Recommendations

The U.S. Department of Agriculture recommends rough daily calorie intakes based on a person’s age, sex, weight, height and activity level. For example, a very active six-foot-tall male who is 25 years old and weighs 175 pounds needs about 3,750 calories per day, according to the USDA’s recommendations. In contrast, a 50-year-old moderately active female who is 5 feet, 2 inches tall and weighs 120 pounds needs about 2,100 calories daily. In general, younger athletes will need more calories than older athletes, male athletes will need more calories than females and larger athletes will need more calories than smaller athletes.

 

Sport-Specific Needs

An athlete’s calorie needs also vary based on the sport. According to Nanna Meyer, a senior sport dietitian for Olympic athletes, elite endurance athletes need the most calories because their activities and training last for the longest periods of time. She suggests a range of 3,000 to 8,000 calories per day for high-level endurance athletes. Those playing team sports need about 3,000 to 4,500 calories per day, and athletes participating in sports that need only short bursts of strength or performance, such as powerlifters and gymnasts, need somewhere in the range of 2,000 to 6,000 calories per day.

 

Timing and Distribution

For athletes, timing of meals and snacks is especially important. Calorie intake should be spread throughout the day, with particular emphasis placed on a morning meal and a meal or large snack for recovery after training sessions. All athletes need a balance of carbohydrates, protein and fat in their diets. Most calories should come from carbohydrate-rich foods, which are the body’s main source of energy, but taking care to get enough protein is also important. A normal adult’s RDA for protein is 0.8 grams per kilogram of body weight, but the American College of Sports Medicine recommends that athletes get about double that, in the range of 1.2 to 2 grams of protein per kilogram of body weight

Calories in common Fruits

Food Size Calores
Apple 1 small 80
Banana 1 medium 101
Orange 1 71
Strawberry 1 cup 53

Calories in common Foods

Food Size Calores
Bread 1 slice 75
Beef 1 slice 120
Egg large 79
Pizza 1 slice 180
Hamburger 1 280

Calories in common Vegetables

Food Size Calores
Brocoli 1 cup 40
Carrots 1 cup 45
Eggplant 1 cup 38
Lettuce 1 cup 7

Calories in common Beverages

Food Size Calores
Coca-cola 1cup 97
Diet Coke 1 cup 3
Milk, low-fat 1 cup 104
Milk 1 cup 150
Orange Juice 1 cup 115

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