Calorie Calculator

Calories Calculator

What is a Calories Calculator?

A calories calculator helps you estimate the number of calories your body needs daily to maintain, lose, or gain weight. It takes into account factors like age, gender, weight, height, and activity level to provide personalized recommendations for calorie intake.

Calorie Calculator

Calorie Calculator

Calculate your daily calorie needs and weight management goals

US Units
Metric Units
Please provide an age between 2 and 120.
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Please provide an age between 2 and 120.
Settings +
Your Daily Calorie Needs
--
calories/day
Basal Metabolic Rate (BMR): --
Activity Level: --
Formula Used: --
Weight Management Guidelines

Weight Loss

--
cal/day
~1 lb/week

Maintenance

--
cal/day
Current weight

Weight Gain

--
cal/day
~1 lb/week

For Weight Loss (500 calorie deficit):

  • Aim for a gradual weight loss of 1-2 pounds per week
  • Focus on nutrient-dense foods like vegetables, lean proteins, and whole grains
  • Combine calorie reduction with regular physical activity
  • Stay hydrated and get adequate sleep

For Weight Maintenance:

  • Balance calorie intake with energy expenditure
  • Maintain a consistent eating pattern
  • Include a variety of foods from all food groups
  • Continue regular physical activity

For Weight Gain (500 calorie surplus):

  • Aim for a gradual weight gain of 0.5-1 pound per week
  • Focus on calorie-dense, nutrient-rich foods
  • Include strength training to build muscle mass
  • Eat frequent, balanced meals throughout the day

Calorie Calculation Formulas

1. Mifflin-St Jeor Equation

One of the most accurate methods to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest.

  • For men:
    BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

  • For women:
    BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

2. Revised Harris-Benedict Equation

An older but widely used formula to estimate BMR, adjusted for activity level:

  • For men:
    BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

  • For women:
    BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

3. Katch-McArdle Formula

This formula estimates BMR based on lean body mass (more precise if you know your body fat percentage):

  • BMR = 370 + (21.6 × lean body mass in kg)

Calorie Counting as a Means for Weight Loss

Tracking calories helps you create a calorie deficit, which means consuming fewer calories than you burn, leading to weight loss. Consistent calorie counting encourages mindful eating and better food choices.

How Many Calories Do You Need?

Your calorie needs depend on:

  • Basal Metabolic Rate (BMR): Calories needed to sustain basic body functions at rest.

  • Activity Level: Sedentary, lightly active, moderately active, very active, or extra active.

  • Goals: Maintain, lose, or gain weight.

Multiply your BMR by an activity factor:

Activity Level Table
Activity Level Multiplier
Sedentary (little/no exercise) 1.2
Lightly active (light exercise 1-3 days/week) 1.375
Moderately active (moderate exercise 3-5 days/week) 1.55
Very active (hard exercise 6-7 days/week) 1.725
Extra active (very hard exercise & physical job) 1.9

Calories: Different Kinds and Their Effects

  • Carbohydrates: 4 calories per gram; primary energy source.

  • Proteins: 4 calories per gram; important for muscle repair and growth.

  • Fats: 9 calories per gram; essential for hormone production and nutrient absorption.

  • Alcohol: 7 calories per gram; provides energy but no nutritional value.

Calories in Common Foods

Activity Level Table
Food Item Serving Size Calories
Apple 1 medium (182g) 95
Banana 1 medium (118g) 105
Cooked white rice 1 cup (158g) 205
Grilled chicken breast 100g 165
Broccoli (steamed) 1 cup (156g) 55
Whole wheat bread 1 slice (28g) 70
Peanut butter 2 tbsp (32g) 190
Olive oil 1 tbsp (14g) 120

2000, 1500, and 1200 Calorie Sample Meal Plans

Activity Level Table
Meal 2000 Calorie Plan 1500 Calorie Plan 1200 Calorie Plan
Breakfast Oatmeal with berries & nuts (400 cal) Greek yogurt & fruit (300 cal) Smoothie with spinach & protein (250 cal)
Lunch Grilled chicken salad (600 cal) Turkey sandwich & salad (500 cal) Veggie wrap (400 cal)
Dinner Salmon with quinoa & veggies (700 cal) Stir-fry with tofu & rice (600 cal) Soup & salad (450 cal)
Snacks Mixed nuts & fruit (300 cal) Apple & peanut butter (200 cal) Carrot sticks & hummus (100 cal)

Calories Burned from Common Exercises

Activity Level Table
Exercise Duration Calories Burned (approx.)
Walking (3.5 mph) 30 mins 150
Running (6 mph) 30 mins 300
Cycling 30 mins 250
Swimming 30 mins 350
Yoga 30 mins 120
Weightlifting 30 mins 180

Energy from Common Food Components

Activity Level Table
Food Component KJ per gram Calorie (kcal) per gram KJ per ounce Calorie (kcal) per ounce
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
Organi acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68