Calorie Calculator - Calculate your daily caloric needs
Use this Daily Calorie Intake calculator to receive your personal current daily calorie intake, and what your body needs to fuel itself during the day with your routine!
What Are Calories?
- Calories are units of energy that measure how much energy food provides to your body.
- Your body needs calories to perform basic functions like breathing, digestion, and brain activity.
- Calories come from macronutrients—carbohydrates, proteins, and fats—each offering different energy levels.
- Consuming more calories than your body needs can lead to weight gain, while too few can cause fatigue or weight loss.
- Calorie needs vary by age, gender, activity level, and health goals.
- Tracking calorie intake can help maintain, lose, or gain weight more effectively.
How Daily Calories Intake is Calculated?
By using this calculator for your caloric needs, this equation factors in your gender, age, height, current weight, and exercise levels. The resulting number will then be your daily calorie intake recommended for your lifestyle, where you can then adjust this to lose weight, gain weight, or maintain things where they are weight-wise.
The calculator uses three equations, stated below:
The Equation of Mifflin-St. Jeor
| Gender | Formula |
|---|---|
| Males | BMR = 10W + 6.25H – 5A + 5 |
| Females | BMR = 10W + 6.25H – 5A – 161 |
The Revised Equation of Harris-Benedict
| Gender | Formula |
|---|---|
| Males | BMR = 13.397W + 4.799H – 5.677A + 88.362 |
| Females | BMR = 9.247W + 3.098H – 4.330A + 447.593 |
The Formula of Katch-McArdle
| Gender | Formula |
|---|---|
| Universal | BMR = 370 + 21.6(1 – F)W |
- W – body weight in kg
- H – body height in cm
- A – age
- F – body fat percentage
The result estimates how many calories a person may ingest in a day to keep their body weight at rest. One pound of food, or 0.45 kilograms, corresponds to about 3,500 calories.
Benefits of using a calorie calculator
The advantages of incorporating a calorie calculator into your wellness routine are abundant:
- Precision in nutrition planning: By providing personalised calorie targets, a calorie calculator enables you to tailor your meal plans to meet your specific goals, whether it be weight loss, weight gain, or weight maintenance.
- Efficient weight management: Whether you’re aiming to shed pounds or pack on muscle, a calorie calculator serves as a roadmap for achieving your desired physique by ensuring you maintain a calorie deficit or surplus as needed.
- Educational tool: Utilising a calorie calculator fosters a deeper understanding of the nutritional content of foods, empowering you to make informed dietary choices that align with your health objectives.
- Accountability and tracking: By tracking your calorie intake and expenditure, a calorie calculator holds you accountable for your dietary choices, making it easier to stay on track with your health goals.
Optimize Your Calorie Intake for Better Health
Understanding your daily caloric needs is the first step toward a healthier lifestyle. But knowing your numbers isn’t enough—combining this knowledge with smart nutrition, fitness routines, and wellness tools ensures long-term results.
Personalized Nutrition & Meal Planning
Once you know your daily caloric requirements, you can design meals tailored to your goals:
Weight Loss Goals
Focus on nutrient-dense, low-calorie foods like vegetables, lean proteins, and whole grains. Structured meal plans can simplify this process. Do Check: 10 Best Meal Delivery Services for Weight Loss- Muscle Gain Goals
Higher calorie intake with protein-rich foods and supplements supports muscle growth. Do Check: Protein Supplements and Mass Gainers - Maintenance Goals
Balanced diets with proper macronutrient ratios help maintain your weight while keeping energy levels high.
Track Your Fitness & Health Progress
Pairing calorie management with fitness tools maximizes results:
Fitness Trackers & Smartwatches – Monitor calories burned, steps, and heart rate throughout the day.
Body Composition Scales – Track body fat, muscle mass, and BMI for a complete picture.
Workout Programs – Online or at-home plans that adjust to your calorie needs.
High-Value Health Planning
Your calorie needs tie directly into overall health planning. Understanding your energy requirements can help you choose the best health insurance plans, supplements, and wellness programs:
Health Insurance Plans – Choose plans that cover nutrition counseling, dietitian visits, and fitness programs.
Supplements & Vitamins – Fill gaps in your diet with scientifically backed products.
Preventive Health Programs – Regular checkups, diet, and exercise reduce long-term medical costs.
Calories in Everyday Foods
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Fruits | |||
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
| Proteins | |||
| Beef, regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Common Meals/Snacks | |||
| Bread, white | 1 slice (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14″) | 285 | 1193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | 1 cup cooked | 206 | 862 |
| Sandwich | 1 (6″ Subway Turkey Sandwich) | 200 | 837 |
| Beverages/Dairy | |||
| Beer | 1 can | 154 | 645 |
| Coca-Cola Classic | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Apple cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fat) | 1 cup | 110 | 461 |
- 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
2000, 1500, and 1200 Calorie Sample Meal Plans
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal (125) | Granola (120) | Buttered toast (150) |
| Milk (50) | Greek yogurt (120) | Egg (80) | |
| Banana (90) | Blueberries (40) | Banana (90) | |
| Almonds (170) | |||
| Snack | Cucumber (30) | Orange (70) | Greek yogurt (120) |
| Avocado dip (50) | Blueberries (40) | ||
| Total | 345 Calories | 350 Calories | 650 Calories |
| Lunch | Grilled cheese with tomato (300) | Chicken and vegetable soup (300) | Grilled chicken (225) |
| Salad (50) | Bread (100) | Grilled vegetables (125) | |
| Pasta (185) | |||
| Snack | Walnuts (100) | Apple (75) | Hummus (50) |
| Peanut butter (75) | Baby carrots (35) | ||
| Crackers (65) | |||
| Total | 450 Calories | 550 Calories | 685 Calories |
| Dinner | Grilled Chicken (200) | Steak (375) | Grilled salmon (225) |
| Brussel sprouts (100) | Mashed potatoes (150) | Brown rice (175) | |
| Quinoa (105) | Asparagus (75) | Green beans (100) | |
| Walnuts (165) | |||
| Total | 405 Calories | 600 Calories | 665 Calories |
Calories Burned by Standard Activities
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Golf (using cart) | 198 | 246 | 294 |
| Walking (3.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (free-style, moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Running (9 minute mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph, moderate) | 454 | 562 | 671 |
| Football (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
Food Sources that Provide Energy
| Food Components | 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 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sugar alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
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