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Quizzes > Health & Medicine

Calories Quiz: Estimate the Calories in Your Meals

Quick, free calorie quiz to check your meal and daily totals. Instant results.

Editorial: Review CompletedCreated By: Anastasia GraflundUpdated Aug 26, 2025
Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Paper art style fruits vegetables measuring tape digital scale on sky blue background for calorie intake quiz

This quiz helps you estimate the calories in your meals and see what shapes your daily total. To build skills, test facts with our calorie quiz, practice portions with the portion size quiz, or review balance with a diet quality quiz. Get instant results and simple tips you can use today.

What is the average daily calorie requirement for an adult woman with a sedentary lifestyle?
1200 calories
2200 calories
1800 calories
2600 calories
According to Dietary Guidelines for Americans, a sedentary adult woman typically needs about 1,600 - 2,000 calories per day but often averages around 1,800 calories. Individual needs vary by age, height, and metabolism. This estimate helps maintain weight without additional activity.
How many calories are in one gram of protein?
4 calories
2 calories
9 calories
7 calories
Each gram of protein provides 4 calories of energy, which is the same caloric value per gram as carbohydrates. Fats provide 9 calories per gram, making them more energy-dense. Understanding macronutrient calorie density helps in meal planning.
Which factor has the greatest impact on your total daily calorie needs?
Height
Age
Activity level
Diet history
Activity level is the largest variable when calculating total daily energy expenditure (TDEE) because it multiplies your basal metabolic rate. More active people burn significantly more calories. Age and height also matter but to a lesser degree compared to physical activity.
To lose about one pound per week, how many calories should you reduce from your daily intake?
1500 calories
500 calories
250 calories
1000 calories
Since a pound of body fat is roughly 3,500 calories, a daily deficit of 500 calories leads to a one-pound weight loss each week. Larger deficits may increase loss rate but can be harder to maintain. Sustainable weight loss plans typically aim for 0.5 - 1 pound per week.
Which formula is commonly used to estimate basal metabolic rate (BMR)?
Body Mass Index formula
Lean body mass index
Harris - Benedict equation
Waist-to-hip ratio formula
The Harris - Benedict equation is a traditional method for estimating BMR using age, weight, height, and sex. It provides a baseline for total energy expenditure calculations. Newer equations exist, but Harris - Benedict remains widely used.
Approximately what percentage of your total daily energy expenditure is the thermic effect of food (TEF)?
5 - 10%
20 - 25%
10 - 15%
2 - 5%
The thermic effect of food accounts for about 10 - 15% of total daily energy expenditure, as the body uses energy to digest, absorb, and metabolize nutrients. Protein has a higher TEF than carbs or fats. TEF varies slightly with meal composition.
Which modern equation is considered more accurate than Harris - Benedict for estimating BMR in healthy adults?
Schofield equation
FAO/WHO/UNU equation
Mifflin - St Jeor equation
Katch - McArdle formula
Studies have shown the Mifflin - St Jeor equation yields more accurate BMR estimates for modern populations compared to Harris - Benedict. It uses the same variables but different coefficients. It's widely adopted by dietitians.
To calculate total daily energy expenditure (TDEE), you multiply your BMR by what factor?
Thermic effect of food
Body fat percentage
Activity factor
Basal adjustment rate
TDEE is estimated by multiplying BMR by an activity factor that reflects your daily physical activity level. Sedentary, light, moderate, and very active categories have different multipliers. This adjustment accounts for calories burned beyond rest.
A 25-year-old sedentary woman weighs 60 kg and is 165 cm tall. Her approximate TDEE using the Mifflin - St Jeor equation is closest to:
1600 calories
1500 calories
1800 calories
1700 calories
Using Mifflin - St Jeor: BMR = (10×60)+(6.25×165)-(5×25)-161 ? 1,345 kcal. Multiplying by 1.2 for sedentary activity gives ?1,614 kcal. Rounding to 1,600 calories is typical for planning.
Nutrition experts often recommend a daily calorie deficit of how many calories for safe weight loss?
1000 calories
750 calories
250 calories
500 calories
A daily deficit of about 500 calories tends to result in roughly 1 pound of weight loss per week, which is considered safe and sustainable. Larger deficits can increase loss rate but may risk nutrient deficiencies or muscle loss. Balance and consistency are key.
The Cunningham equation estimates BMR using which special measurement?
Visceral fat percentage
Fat-free mass
Total body water
Bone mineral density
The Cunningham equation uses fat-free mass (lean body mass) to estimate resting metabolic rate: RMR = 500 + 22 × FFM (kg). Since lean tissue burns more calories at rest, it offers precision for athletic or muscular individuals.
A 40-year-old man weighing 80 kg and 180 cm tall has a BMR of about 1,730 kcal. If he is moderately active (factor 1.55), his TDEE is closest to:
3100 kcal
2500 kcal
2700 kcal
2900 kcal
Multiply his BMR of 1,730 kcal by the moderate activity factor of 1.55: 1,730 × 1.55 ? 2,682 kcal. Rounding yields about 2,700 calories per day to maintain weight.
If a diet comprises 45% carbs, 30% fats, and 25% protein on a 2,000-calorie plan, how many grams of protein are consumed daily?
175 g
100 g
125 g
150 g
Twenty-five percent of 2,000 calories is 500 calories from protein. Since each gram of protein has 4 calories, 500 ÷ 4 = 125 grams of protein per day. This calculation helps in meal planning.
Resting energy expenditure typically declines by what percentage per decade after age 20?
1 - 2%
5 - 6%
7 - 8%
3 - 4%
Research shows resting energy expenditure decreases by about 1 - 2% per decade due to loss of lean mass and hormonal changes. This gradual decline contributes to lower calorie needs as people age. Strength training and protein intake can help mitigate lean mass loss.
Which statement about non-exercise activity thermogenesis (NEAT) is correct?
NEAT can vary between individuals by over 2,000 calories per day
NEAT remains constant regardless of environment or occupation
NEAT and the thermic effect of food are the same process
NEAT typically contributes 50 - 60% of TDEE in sedentary individuals
NEAT includes all energy expended outside of formal exercise, such as fidgeting or walking. Studies show NEAT can differ by more than 2,000 calories daily between individuals due to lifestyle and work habits. It is highly variable and influenced by environment.
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Study Outcomes

  1. Determine Your Daily Caloric Needs -

    Use the how many calories should i eat in a day quiz to estimate your personalized daily energy requirements based on age, gender, and activity level.

  2. Analyze Nutrient Content of Meals -

    Assess the calorie intake quiz to evaluate the calories and macronutrient distribution of common foods, improving your understanding of balanced eating.

  3. Evaluate Macro and Micronutrient Balance -

    Interpret results from the nutrition facts quiz to identify gaps in macronutrients and essential vitamins or minerals, helping you optimize diet quality.

  4. Compare Calorie Needs by Activity Level -

    Understand how sedentary, moderately active, and highly active lifestyles impact your daily calories quiz outcomes and overall energy requirements.

  5. Apply Insights to Meal Planning -

    Use feedback from the daily calories quiz to create balanced meal plans and make informed food choices that align with your health goals.

  6. Identify Key Meal Nutrients -

    Leverage the meal nutrient quiz to recognize critical vitamins, minerals, and macronutrient portions in everyday meals for better nutritional balance.

Cheat Sheet

  1. Basal Metabolic Rate (BMR) and the Mifflin - St Jeor Equation -

    BMR is the minimal energy requirement at rest, accounting for vital functions only. The Mifflin - St Jeor formula - endorsed by the Academy of Nutrition and Dietetics - calculates BMR as: for men, 10×weight(kg)+6.25×height(cm)−5×age(years)+5; for women, the same expression minus 161. For example, a 70 kg, 175 cm, 30-year-old man has a BMR of about 1673 kcal/day (NIH).

  2. Total Daily Energy Expenditure (TDEE) and Activity Multipliers -

    TDEE builds on BMR by adding an activity factor; for instance, sedentary×1.2, lightly active×1.375, moderately active×1.55 (ACSM guidelines). Multiply BMR by the appropriate factor to estimate daily calories - for example, 1673 kcal×1.55≈2594 kcal for moderate activity. This core concept is invaluable when tackling a daily calories quiz or calorie intake quiz.

  3. Macronutrient Caloric Values and the 4 - 4 - 9 Rule -

    Each gram of carbohydrate and protein supplies 4 kcal, while fat delivers 9 kcal (USDA). On a 2000 kcal diet, 50% carbs equals 1000 kcal or 250 g of carbs - an easy calculation using 4 - 4 - 9 as your mnemonic. Tracking these values sharpens your accuracy in nutrition facts quizzes and meal nutrient quizzes.

  4. Energy Density versus Nutrient Density -

    Energy density measures calories per gram, while nutrient density assesses micronutrients per calorie (Harvard T.H. Chan School of Public Health). Foods high in water and fiber - like cucumbers - have low energy density and high satiety, unlike calorie-rich nuts. Remember "Water + Fiber = Weight Loss Wins" as a simple mnemonic for balanced meal planning.

  5. Accurate Tracking Methods and Common Pitfalls -

    Digital food scales and reputable apps (Cronometer, MyFitnessPal) reduce error when recording portions and calories. Be mindful of hidden calories in sauces and drinks, and cross-check against the Nutrition Facts label to avoid underestimation. Practicing portion estimation with your hand (e.g., palm=fat, fist=carbs) boosts confidence before any how many calories should i eat in a day quiz challenge.

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