You need 

2,200 Calories/day to maintain your weight.

2,200
You need 1,700 Calories/day to lose 0.5 kg per week.
1,700
You need 1,200 Calories/day to lose 1 kg per week.
1,200
You need 2,700 Calories/day to gain 0.5 kg per week.
2,700
You need 3,200 Calories/day to gain 1 kg per week.
3,200

Based on the Robinson formula (1983), your ideal weight is 72.6 kgs
Based on the Miller formula (1983), your ideal weight is 71.5 kgs
Based on the Devine formula (1974), your ideal weight is 75.0 kgs
Based on the Hamwi formula (1964), your ideal weight is 77.3 kgs
Based on the healthy BMI recommendation, your recommended weight is 59.9 kgs - 81.0 kgs

Age 26

Gender
 male     female

Height 180
 centimeters

Weight 60
 kilograms

Activity Lightly Active - exercise/sports 1-3 times/w eek

      

Calories in Common Foods

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
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
1 (McDonald
Cheeseburger 360
Medium)
Chocolate 1 oz. 150
Corn 1 cup, cooked 140
1 (McDonald
Hamburger 280
Medium)
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
1 cup 115
Cider
Yogurt, low-fat 1 cup 200
Yogurt, non-fat 1 cup 150
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

Calories Burning 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 155 lbs person 185 lbs person
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

Energy of Common Food Components

Food Components kJ per gram Calorie (kcal) per kJ per ounce Calorie (kcal) per ounce
gram
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