Ever wondered what your daily calorie requirements should be? Wondered what the calories are in some foods you eat? What about the exercise you do?

Now a calorie is the unit of energy our bodies utilise. So 1 calorie is in technical terms the energy needed to raise the temperature of 1 gram of water to 1 °C.

You hear all sorts of terms being thrown around when talking about calories but at the end of the day they are what we need to survive. So they are not bad things. They are essential.

Have a look at what this calculator tells you when you input the details required. You may be surprised by how many you require.

US Units Metric Units Please enter your age Please enter your gender Male Female Please enter your height Please enter your weight (Pounds) Please select an activity level Your body fat percentage (optional) Please enter your First Name Please enter your Last Name Please enter your best email address Please enter your age Please enter your gender Male Female Please enter your height Please enter your weight (Kg) Please select an activity level Your body fat percentage (optional) Please enter your First Name Please enter your Last Name Please enter your best email address Please enter your best email address Problem? Try Another

You now have an idea of what you need. So why not have a look and see how many calories in certain foods. Again it may surprise you.

Calories in Different Foods * 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram Food Size Calories Food Size Calories Apple 1 small (4 oz.) 80 Banana 1 medium (6 oz.) 101 Grape each 2 Mango 1 (8 oz.) 135 Orange 1 (4 oz.) 71 Pear 1 (5 oz.) 100 Peach 1 (6 oz.) 38 Pineapple 1 cup 80 Strawberry 1 cup 53 Watermelon 1 cup 45 Asparagus 1 cup, boiled 36 Bean curd 4 oz. 81 Broccoli 1 cup 40 Carrots 1 cup 45 Cucumber each 30 Eggplant 1 cup, boiled 38 Lettuce 1 cup 7 Tomato 1 cup 29 Beef, regular, cooked 1 slice (2 oz.) 120 Chicken, cooked 1 slice (2 oz.) 95 Egg large 79 Fish, Catfish, cooked 2 oz. 80 Eggplant 1 cup, boiled 38 Pork, cooked 1 slice (2 oz.) 130 Shrimp, cooked 2 oz. 70 Bread, regular 1 slice (1 oz.) 75 Butter 1 table spoon 102 Caesar salad 1 serving (3 cups) 360 Cheeseburger 1 (McDonald Medium) 360 Chocolate 1 oz. 150 Corn 1 cup, cooked 140 Hamburger 1 (McDonald Medium) 280 Pizza 1 slice 180 Potato (uncooked) 1 (6 oz.) 120 Rice, cooked 1 cup 225 Sandwich 1 (6" Subway) 310 Beer, regular 1 can or bottle 150 Coca-Cola Classic 1 cup 97 Diet Coke 1 cup 3 Milk, low-fat (1%) 1 cup 104 Milk, low-fat (2%) 1 cup 121 Milk, whole 1 cup 150 Orange Juice / Apple Cider 1 cup 115 Yogurt, low-fat 1 cup 200 Yogurt, non-fat 1 cup 200

Finally, ever wondered how much exercise you need to do to burn off the Big Mac you had? Well the table below gives you some rough ideas. Obviously everyone is different. So someone with more muscle may burn more than others but this is a guideline, just to open your eyes.

Calorie Buring Rate of Common Exercises * The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate. Activity (1 hour) 125 lbs person 155 lbs person 185 lbs person Activity (1 hour) 125 lbs person 155 lbs person 185 lbs person Golf (Using Cart) 210 260 310 Walk 240 300 360 Kayaking 300 370 440 Softball/Baseball 300 370 440 Swimming 360 440 530 Tennis 420 520 620 Running 480 600 710 Bicycling 480 600 710 Football 480 600 710 Basketball 480 600 710 Soccer 480 600 710