The recommended amounts of calories needed to maintain energy balance varies based on sex, age and level of physical activity (iStock photo)
Very many of us consume a lot of beverages daily. This chart will help you figure out the approximate amount of calories in your daily beverages consumption. Please be aware that the information provided in this article is not meant to replace the advice of a health care professional. If you have specific health concerns, please consult your health care professional.
Common Beverages: Calories per oz. and Calories per 8 fl. oz. serving.
| Water & Water Beverages | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Bottled Water | 0 | 0 |
| Municipal Water | 0 | 0 |
| Club Soda | 0 | 0 |
| Tonic Water | 10 | 80 |
| 100% Juice | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Apple Juice, canned or bottled | 15 | 120 |
| Carrot Juice, canned | 12 | 96 |
| Grape Juice, canned or bottled | 19 | 152 |
| Grapefruit Juice, white, canned | 12 | 96 |
| Lemon Juice, canned or bottled | 6 | 48 |
| Lime Juice, canned or bottled | 6 | 48 |
| Orange Juice (includes fresh, chilled and from concentrate) | 14 | 112 |
| Pineapple Juice, canned | 17 | 136 |
| Tomato Juice, canned | 5 | 40 |
| Juice Drinks | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Cranberry Juice Cocktail, bottled | 17 | 136 |
| Fruit Punch Juice Drink, frozen concentrate, prepared with water | 16 | 128 |
| Grape Juice Drink, canned | 18 | 144 |
| Lemonade, powder mix, prepared with water | 13 | 104 |
| Light lemonade, powder (with aspartame), prepared with water | 1 | 8 |
| Light Orange Juice Beverage, bottled | 7 | 50 |
| Orange Juice Drink, bottled | 17 | 136 |
| Vegetable Juice Cocktail | 6 | 48 |
| Milk | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Whole Milk | 18 | 144 |
| 2% Reduced Fat Milk | 15 | 120 |
| 1% Lowfat Milk | 13 | 104 |
| Nonfat Milk | 11 | 88 |
| 2% Reduced Fat Chocolate Milk | 24 | 192 |
| Soy Beverages | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Soy Milk | 16 | 128 |
| Chocolate Soy Milk | 15 | 120 |
| Soft Drinks | Calories/fl. oz. | Calories/fl. oz. |
| Caffeinated Cola | 11 | 88 |
| Decaffeinated Cola | 13 | 104 |
| Diet Cola, caffeinated | 0 | 0 |
| Diet Cola , decaffeinated | 0 | 0 |
| Mid-calorie Cola | 6 | 45 |
| Ginger Ale | 10 | 80 |
| Grape Soda | 13 | 104 |
| Lemon-Lime Soda | 13 | 104 |
| Cream Soda, non-caffeinated | 16 | 128 |
| Tea | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Brewed Tea (regular and decaf, black and herb) | 0 | 0 |
| Instant Tea, sweetened with low-calorie sweetener, lemon-flavored, prepared | 1 | 8 |
| Instant Tea, sweetened with sugar, lemon-flavored, prepared | 12 | 92 |
| Ready-to-drink Tea, bottled, sweetened | 12 | 96 |
| Ready-to-drink Tea, bottled, unsweetened | 0 | 0 |
| Coffee & Coffee Drinks | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Brewed Coffee (regular and Decaf) | 0 | 0 |
| Brewed Espresso (regular) | 1 | 1 |
| Brewed Espresso (decaf) | 0 | 0 |
| Latte with nonfat milk | 10 | 80 |
| Latte with whole milk | 17 | 136 |
| Sports Drinks | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Sports Drink | 8 | 64 |
| Sports Drink, low-calorie | 3 | 24 |
| Energy Drinks | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Energy Drink | 14 | 112 |
| Energy Drink, sugar-free | 2 | 12 |
| Alcohol | Calories/fl. oz. | Calories/ 8 fl. oz. |
| Beer | 15 | 117 |
| Light Beer | 11 | 81 |
| Red Wine | 25 | 200 |
| White Wine | 24 | 192 |
There’s more to comparing the nutritional content of beverages than just calories. For a complete nutritional profile of beverages and foods, refer to the USDA online database.
Below are estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.
| Gender |
Age (years) |
Sedentaryb | Moderately Activec | Actived |
|---|---|---|---|---|
| Child | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Female |
4-8
9-13 14-18 19-30 31-50 51+ |
1,200
1,600 1,800 2,000 1,800 1,600 |
1,400-1,600
1,600-2,000 2,000 2,000-2,200 2,000 1,800 |
1,400-1,800
1,800-2,200 2,400 2,400 2,200 2,000-2,200 |
| Male |
4-8
9-13 14-18 19-30 31-50 51+ |
1,400
1,800 2,200 2,400 2,200 2,000 |
1,400-1,600
1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400 |
1,600-2,000
2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800 |
a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.
b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.
c Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life
d Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.
Read the original article at The Beverage Institute for Health & Wellness and WebMED