Have you ever wondered what you really eat? For example if you eat a bag of potato chips you may actually be eating two servings of Doritos instead of one. SO you need to know what you really eat. 

 

Calculate Your Typical Meal and Does It Mean?

Instruction: In a typical meal, the average American eats 2500 calories a day. Using the table below, input the calorie of of up to 5 items you eat in a meal. The total will be automatically added. 

+ + + + = What does this TOTAL mean?

Meal

Calorie

Drink

Calorie

Snack

Calorie
Pizza 875 Milk Shakes 345 1 Chocolate Chip Cookie 48
Hamburger  420 Ice Cream 270 1 Donut 165
Fries  540 Soda 170 Cheese 68
Rice 205 Fruit Juice 112 Hotdog with ketchup 315
Whole Fried Chicken Wing 145 1 cup of Ground Coffee  2 1 cup of peanuts 828
1 Chicken Mc nugget  42 Snapple Fruit Punch 220 Granola Bar 130
1 Egg 75 Milk 150 Fruit salad  74
Pasta  221 Hot Chocolate 220 Cupcake, Plain 200
Pork chop 195 Twinkie 150
Bacon  50 2 inch Brownie  112
¾ cup of cereal 113 Sour patch  200
Beans 34 A stick of gum 20
Salami Genoa 180 Chocolate cake with chocolate frosting 235
Mashed Potatoes w/ Gravy 140 Bagels 195
Pancakes 340 1 Waffle 390
Mixed Vegetable, no dressing Salad 33 2 ½ inch egg rolls  107
Big Mac 490 1 cup of peanut butter 1517
Spaghetti 165 Jelly 35
Ham and cheese with mustard sandwich  225 Snack wrap 330
Steak 470 Cheese Danish  440
Chicken Burrito 670 Fried Tofu 35
Club Sandwich  770 Croissant 235
Movie Theater Popcorn 400 Apple 80
1 cup of beef stew 360 Orange 85
Doritos Nacho Cheese (11 Chips) 140
Doritos Cool Ranch (12 chips) 140
Doritos Guacamole 150
Guacamole 110
1 cube of Cheddar Cheese  69
Combos 240

Below is the recommended calorie intake by either a male or female. Use your total amount and determine where you fall. If your total is above the recommended, you may be at risk of health related issues associated with high-calorie diet.

 

Males Females
Activity Level Sedentary Moderately Very Active Sedentary Moderately Very Active
Age Age
2 1000 1000 1000 2 1000 1000 1000
3 1000 1400 1400 3 1000 1200 1400
4 1200 1400 1600 4 1200 1400 1400
5 1200 1400 1600 5 1200 1400 1600
6 1400 1600 1800 6 1200 1400 1600
7 1400 1600 1800 7 1200 1600 1800
8 1400 1600 2000 8 1400 1600 1800
9 1600 1800 2000 9 1400 1600 1800
10 1600 1800 2200 10 1400 1800 2000
11 1800 2000 2200 11 1600 1800 2000
12 1800 2200 2400 12 1600 2000 2200
13 2000 2200 2600 13 1600 2000 2200
14 2000 2400 2800 14 1800 2000 2400
15 2200 2600 3000 15 1800 2000 2400
16 2400 2800 3200 16 1800 2000 2400
17 2400 2800 3200 17 1800 2000 2400
18 2400 2800 3200 18 1800 2000 2400
19-20 2600 2800 3000 19-20 2000 2200 2400
21-25 2400 2800 3000 21-25 2000 2200 2400
26-30 2400 2600 3000 26-30 1800 2000 2400
31-35 2400 2600 3000 31-35 1800 2000 2200
36-40 2400 2600 2800 36-40 1800 2000 2200
41-45 2200 2600 2800 41-45 1800 2000 2200
46-50 2200 2400 2800 46-50 1800 2000 2400
51-55 2200 2400 2800 51-55 1600 1800 2200
56-60 2200 2400 2600 56-60 1600 1800 2200
61-65 2000 2400 2600 61-65 1600 1800 2000
66-70 2000 2200 2600 66-70 1600 1800 2000
71-75 2000 2200 2600 71-75 1600 1800 2000
76 and up 2000 2200 2400 76 and up 1600 1800 2000
Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002.

SEDENTARY = less than 30 minutes a day of moderate physical activity in addition to daily activities.
MOD. ACTIVE = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities.
ACTIVE = 60 or more minutes a day of moderate physical activity in addition to daily activities

United States Department of Agriculture Center for Nutrition Policy and Promotion April 2005 Source