Calories Calculator
Want to track your calories? Bookmark this calculator!
These are estimates. Consult a professional for personalized guidance.
Calorie Calculator – Find Your Daily Calorie Needs
This Calorie Calculator is a very beneficial tool designed to help to estimate just how many calories your body needs each day to maintain, lose, or gain weight. You can find your daily calorie requirements by entering a few simple details such as age, gender, height, weight, you will get customized calorie suggestions that fit your fitness and health goals.
To have good health you need to understand how many calories your body needs, which is a very important step. Either your goal is weight loss, muscle gain, or only maintaining your current figure, understanding how many calories you burn day by day enables you to make better choices about your diet and exercise routine.
How this Calorie Calculator Works
This calorie calculator uses three of the most accurate and recognized scientific formulas to estimate your Basal Metabolic Rate (BMR) the number of calories your body burns while resting and then regulates it based on your physical activity level that determines your Total Daily Energy Expenditure (TDEE).
1. Mifflin-St Jeor Equation
The Mifflin-St Jeor formula is one of the most used equations for calculating calorie needs. It considers your height, weight, age and gender to provide you with reliable results. It is highly recommended for people who want a general tracking to estimate their daily calorie requirements.
2. Harris-Benedict Equation
The Harris-Benedict formula is classic and most well-known method that estimates and determines BMR and adjusts it to your physical activity level. Although it is slightly less accurate than Mifflin-St Jeor for modern lifestyles, it’s an option for those seeking a quick and balanced estimate of their daily calorie expenditure.
3. Katch-McArdle Formula
The Katch-McArdle formula is the most precise calorie estimation for people who know their body fat percentage. Like other formulas, which use total body weight, this formula focuses on lean body mass (LBM) your total weight minus fat mass. It means your results are customized that reflect how much muscle and tissue you have, which significantly affects metabolism.
Formula:
BMR = 370 + (21.6 × Lean Body Mass in kg)
This method is mainly useful for athletes, fitness enthusiasts, and individuals who track their body mass composition daily.
Activity Levels
Once your BMR is calculated, the Calorie Calculator multiplies it by an activity multiplier to estimate your Total Daily Energy Expenditure (TDEE) the total calories you burn each day.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | BMR × 1.2 |
| Lightly Active | Light exercise 1–3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | BMR × 1.55 |
| Very Active | Intense exercise 6–7 days/week | BMR × 1.725 |
| Extra Active | Very intense exercise or physical job | BMR × 1.9 |
Your TDEE gives you with the number of calories you should consume daily to maintain your current weight. To lose weight, eat slightly below this number. To gain weight, eat slightly above it by adjusting your calorie intake appropriately.
How to Use the Calorie Calculator
- Enter your details: Your age, gender, height, and weight.
- Select your formula: You can choose your formula Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle
- Select your activity level: By selecting level from sedentary to extra active.
- View your results: You can see your BMR, TDEE, and daily calorie targets for weight loss, maintenance, or muscle gain.
In just few seconds, you’ll view personalized insights to help you make informed nutritional and exercise decisions timely.
Why Use This Calorie Calculator
- Accurate Results: Uses the most trusted formulas for reliable calculations.
- Personalized Insights: Adapts to your body type, fitness level, and lifestyle.
- Supports Any Goal: Whether you want to lose fat, gain muscle, or maintain weight, the calculator gives you clear targets.
- Easy to Use: Simple input fields and instant results make it beginner-friendly.
- Science-Based: Built on proven nutritional and physiological research.
Understanding Your Results
| Goal | Adjustment | Example |
|---|---|---|
| Maintain Weight | Eat at TDEE | If TDEE = 2,200 kcal/day → consume 2,200 kcal/day |
| Lose Weight | 10–20% calorie deficit | Eat around 1,800–2,000 kcal/day |
| Gain Weight | 10–20% calorie surplus | Eat around 2,400–2,600 kcal/day |
While calorie tracking is useful, maintaining nutritional quality matters too. Focus on whole foods, lean proteins, healthy fats, and complex carbs to support your overall well-being.
Calorie Counting as a Means of Weight Loss
Calorie counting is a simple yet effective method for weight control. By tracking your intake and maintaining a slight calorie deficit, you can lose weight gradually and sustainably.
Benefits:
- Improves awareness of eating habits.
- Help with balanced meals.
- Improves to manage portion sizes.
- Supports with long-term weight management.
Below is a reference chart that shows the calories and energy values of common everyday food we have per serving size. It helps you to understand how different foods impact your daily calorie intake.
| Food | Serving Size | Calories (kcal) | Energy (kJ) |
|---|---|---|---|
| Apple | 1 medium (182 g) | 95 | 397 |
| Banana | 1 medium (118 g) | 105 | 439 |
| Orange | 1 medium (131 g) | 62 | 259 |
| Avocado | 1 medium | 240 | 1,005 |
| Boiled Egg | 1 large | 78 | 327 |
| Chicken Breast (grilled) | 100 g | 165 | 690 |
| Salmon (grilled) | 100 g | 206 | 861 |
| White Rice (cooked) | 1 cup (158 g) | 205 | 858 |
| Brown Rice (cooked) | 1 cup (195 g) | 215 | 900 |
| Whole Wheat Bread | 1 slice | 80 | 335 |
| Almonds | 28 g | 160 | 670 |
| Oats (cooked) | 1 cup | 150 | 628 |
| Milk (whole) | 1 cup (240 ml) | 150 | 628 |
| Greek Yogurt (plain) | 1 cup | 100 | 419 |
| Broccoli (steamed) | 1 cup | 55 | 230 |
| Olive Oil | 1 tbsp | 120 | 502 |
| Cheese (cheddar) | 28 g | 113 | 472 |
Simple Sample Meal Plans
Below is three simple, budget-friendly daily meal plans with calories that guides you in planning balanced meals which fit your calorie goals.
| Meal | 1,200-Calorie Plan | 1,500-Calorie Plan | 2,000-Calorie Plan |
|---|---|---|---|
| Breakfast | 2 boiled eggs + 1 slice brown bread + 1 apple — 250 kcal | 2 boiled eggs + 2 slices brown bread + 1 banana — 350 kcal | 3 boiled eggs + 2 slices brown bread + 1 glass milk — 450 kcal |
| Snack 1 | 1 cup low-fat yogurt — 100 kcal | 1 small handful of peanuts — 150 kcal | 1 banana + 1 small handful of peanuts — 200 kcal |
| Lunch | 1 cup cooked rice + ½ cup lentils (dal) + cucumber salad — 350 kcal | 1 cup cooked rice + 1 cup lentils (dal) + small salad — 450 kcal | 2 chapatis + 1 cup chicken curry + vegetable salad — 550 kcal |
| Snack 2 | 1 orange — 70 kcal | 1 boiled egg + 1 apple — 120 kcal | 2 slices brown bread with peanut butter — 250 kcal |
| Dinner | 1 chapati + ½ cup vegetables + ½ cup lentils — 350 kcal | 2 chapatis + 1 cup vegetables + ½ cup lentils — 430 kcal | 2 chapatis + 1 cup vegetables + 1 cup lentils + 1 glass milk — 500 kcal |
| Total Daily Calories | ≈ 1,120–1,200 kcal | ≈ 1,450–1,500 kcal | ≈ 1,950–2,000 kcal |
Final Thoughts
The Calorie Calculator gives you a simple, science-based way to understand your body’s energy needs. If you’re starting your fitness journey, this Calorie calculator helps you stay informed and motivated. Using formulas like Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle, you can estimate how many calories you should eat to reach your goals.
By combining calorie awareness with balanced nutrition and regular activity, you can take control of your diet, reach your goals faster, and maintain a balanced, healthy lifestyle.