Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or gain.

Enter your details and click calculate to see your daily calorie requirements.

Calorie Calculation Formulas

Mifflin-St Jeor Equation

Men:BMR = 10W + 6.25H - 5A + 5

Women:BMR = 10W + 6.25H - 5A - 161

High accuracy, widely used by professionals.

Revised Harris-Benedict Equation

Men:BMR = 13.397W + 4.799H - 5.677A + 88.362

Women:BMR = 13.397W + 3.098H - 4.330A + 447.593

Katch-McArdle Formula

BMR = 370 + 21.6(1 - F)W

Most accurate for lean individuals.

WW = body weight in kg

HH = body height in cm

AA = age in years

FF = body fat in percentage

What is a Calorie?

A calorie is a unit of energy found in food and drink. Your body uses this energy for everything from breathing to running.

Weight Management

To lose weight, you need a calorie deficit. To gain weight, you need a surplus. This calculator helps you find your baseline.

Calories in Common Foods

Food Item	Calories
Fruits
Apple (medium)	95 kcal
Banana (medium)	105 kcal
Orange (medium)	62 kcal
Strawberries (1 cup)	49 kcal
Grains & Starches
White Rice (1 cup cooked)	205 kcal
Brown Rice (1 cup cooked)	216 kcal
Oatmeal (1 cup cooked)	158 kcal
Bread (1 slice)	79 kcal
Proteins
Chicken Breast (3 oz)	140 kcal
Beef (3 oz, 85% lean)	213 kcal
Egg (1 large)	78 kcal
Salmon (3 oz)	177 kcal
Dairy
Milk (1 cup, 2%)	122 kcal
Greek Yogurt (6 oz)	100 kcal
Cheddar Cheese (1 oz)	115 kcal

Calories Burned from Common Exercises

Activity (1 hour)	57 kg	70 kg	84 kg
Cycling	240	298	355
Dancing	165	205	244
Golf (carrying clubs)	198	246	294
Jogging	315	391	469
Running (8 km/h)	375	465	555
Swimming	360	446	534
Tennis	315	391	469
Walking (5 km/h)	150	186	222
Weightlifting	135	167	200
Yoga	120	149	178

Energy from Common Food Components

Component	kcal / gram
Fat	9 kcal
Alcohol	7 kcal
Protein	4 kcal
Carbohydrate	4 kcal
Fiber	2 kcal

Frequently Asked Questions

It depends on your age, weight, height, gender, and activity level. This calculator provides a personalized estimate based on the Mifflin-St Jeor equation.

Basal Metabolic Rate (BMR) is the number of calories your body needs to function at rest, including breathing and keeping your heart beating.

To lose weight, you should consume fewer calories than your maintenance level. A deficit of 500 calories per day typically leads to 0.5kg of weight loss per week.