Daily Calorie Calculator Studio
Calculate your exact TDEE (Total Daily Energy Expenditure) and get personalized Macro goals.
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Macronutrients Breakdown
Standard Food Calories Chart (Per 100g)
Use this reference guide to balance your diet. All values are approximate calories per 100 grams of raw/uncooked food.
Fruits
| Food Item | Calories (100g) |
|---|---|
| Apple | 52 kcal |
| Banana | 89 kcal |
| Orange | 47 kcal |
| Grapes | 69 kcal |
| Mango | 60 kcal |
| Watermelon | 30 kcal |
| Pineapple | 50 kcal |
| Papaya | 43 kcal |
| Guava | 68 kcal |
| Strawberry | 32 kcal |
Vegetables
| Food Item | Calories (100g) |
|---|---|
| Broccoli | 34 kcal |
| Potato | 77 kcal |
| Spinach | 23 kcal |
| Tomato | 18 kcal |
| Carrot | 41 kcal |
| Onion | 40 kcal |
| Cabbage | 25 kcal |
| Cauliflower | 25 kcal |
| Bell Pepper / Capsicum | 20 kcal |
| Cucumber | 15 kcal |
Meat & Dairy
| Food Item | Calories (100g) |
|---|---|
| Chicken Breast | 165 kcal |
| Egg (Whole) | 155 kcal |
| Salmon (Fish) | 208 kcal |
| Milk (Whole) | 61 kcal |
| Paneer / Cheese | 265 kcal |
| Mutton (Lamb) | 294 kcal |
| Fish (Tuna/Rohu) | 130 kcal |
| Yogurt (Curd) | 98 kcal |
| Butter | 717 kcal |
| Prawns (Shrimp) | 99 kcal |
Grains & Pulses
| Food Item | Calories (100g) |
|---|---|
| White Rice (Raw) | 130 kcal |
| Oats | 389 kcal |
| Wheat Roti/Chapati | 297 kcal |
| Lentils (Dal) | 116 kcal |
| Almonds | 579 kcal |
| Brown Rice | 111 kcal |
| Chickpeas (Chana) | 164 kcal |
| Peanuts | 567 kcal |
| Walnuts | 654 kcal |
| Quinoa | 120 kcal |
How To Use
Why Use This Tool?
Frequently Asked Questions
Men generally have a higher percentage of muscle mass and less body fat than women of the same size and age. Because muscle burns more calories than fat, men typically have a higher basal metabolic rate (BMR) and require more calories.
Macros (Macronutrients) are the three main suppliers of nutrients in your diet: Carbohydrates, Proteins, and Fats. Balancing these is crucial whether your goal is fat loss or muscle gain. Our tool provides a standard "balanced diet" macro breakdown.
A deficit of 500 to 1,000 calories a day is generally considered the maximum safe limit for weight loss (resulting in about 1-2 lbs lost per week). Going below the extreme limit can slow your metabolism and cause health issues. Always consult a physician before starting extreme diets.