General Calorie Calculator

Pregnancy and Breastfeeding Calorie Calculator

Determine Your Maintenance Calories

Please fill out all fields. The results of this first section will give you your estimated total daily energy expenditure (TDEE). This is basically the number of calories you need to eat to maintain your weight.

inches cm

lbs kg

Recommended Calorie Intake

Please choose if you are in the first trimester, second or third trimesters, or breastfeeding. The number that appears in the box is the recommended calorie intake for your phase of pregnancy or to establish and maintain your milk supply. See the above sections for information on adjusting these numbers for your current situation.

1st Trimester

2nd & 3rd Trimester

Breastfeeding

Pick Your Macronutrient Ratio

Choose what percent of calories you want to come from fat, carbohydrates, and protein. These numbers are a personal preference. However, protein intake should make up at least 20% of your calories in order to prevent muscle loss in a hypo-caloric environment.
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Calories in Common Foods

Food Serving Size Calories
Fruit
Apple 1 (4 oz.) 59
Banana 1 (6 oz.) 151
Grapes 1 cup 100
Orange 1 (4 oz.) 53
Pear 1 (5 oz.) 82
Peach 1 (6 oz.) 67
Pineapple 1 cup 82
Strawberry 1 cup 53
Watermelon 1 cup 50
Vegetables
Asparagus 1 cup 27
Broccoli 1 cup 45
Carrots 1 cup 50
Cucumber 4 oz. 17
Eggplant 1 cup 35
Lettuce 1 cup 5
Tomato 1 cup 22
Proteins
Beef, regular, cooked 2 oz. 142
Chicken, cooked 2 oz. 136
Tofu 4 oz. 86
Egg 1 large 78
Fish, Catfish, cooked 2 oz. 136
Pork, cooked 2 oz. 137
Shrimp, cooked 2 oz. 56
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 75
Butter 1 tablespoon 102
Caesar salad 3 cups 551
Cheeseburger 1 sandwich 285
Hamburger 1 sandwich 250
Dark Chocolate 1 oz. 155
Corn 1 cup 132
Pizza 1 slice (14") 285
Potato 6 oz. 130
Rice 1 cup cooked 206
Sandwich 1 (6" Subway Turkey Sandwich) 200
Beverages/Dairy
Beer 1 can 154
Coca-Cola Classic 1 can 150
Diet Coke 1 can 0
Milk (1%) 1 cup 102
Milk (2%) 1 cup 122
Milk (Whole) 1 cup 146
Orange Juice 1 cup 111
Apple cider 1 cup 117
Yogurt (low-fat) 1 cup 154
Yogurt (non-fat) 1 cup 110

Calories Burned from Common Exercises

Activity (1 hour) 125 lb person 155 lb person 185 lb person
Golf (using cart) 198 246 294
Walking (3.5 mph) 215 267 319
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587

Energy from Common Food Components

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68