Calorie Calculator
Estimate the number of calories your body needs each day based on age, gender, height, weight, and activity level — with tailored guidance for weight maintenance, loss, and gain.
Intense exercise: 45–120 min of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
Enter your details and click
Calculate Calories to see your results.
for adult males
for adult females
body fat
lost per week
Mifflin-St Jeor Equation
Recommended · Most accurate for general use
Revised Harris-Benedict
Classic · Revised 1984, used until 1990
− 5.677A + 88.362
− 4.330A + 447.593
Katch-McArdle Formula
Best for lean individuals with known body fat %
Your BMR is multiplied by an activity factor (1.2–1.95) to estimate total daily energy expenditure (TDEE). Sedentary = 1.2 · Lightly active = 1.375 · Moderately active = 1.55 · Very active = 1.725 · Extra active = 1.9. Note: 1 pound (≈ 0.45 kg) ≈ 3,500 calories. Reducing daily intake by 500 Cal below TDEE typically results in ~1 lb lost per week.
Determine Your BMR
Use one of the equations above. If you know your body fat percentage, the Katch-McArdle Formula may give a more accurate result for leaner individuals. Remember: these are estimates — subtracting exactly 500 calories from your BMR won't guarantee exactly 1 pound lost per week.
Set Your Weight Loss Goals
1 pound (~0.45 kg) ≈ 3,500 calories. Reducing daily caloric intake by 500 Cal below TDEE targets ~1 lb/week lost. It is generally not advisable to exceed a 1,000 Cal/day deficit (~2 lbs/week). Consult a doctor or registered dietitian if you plan to lose more than 2 lbs per week.
Choose a Tracking Method
Smartphone apps, websites, spreadsheets, or a pen-and-paper journal all work well. Many apps include calorie databases for thousands of branded foods and restaurant dishes. The key is consistent tracking — after a few weeks of measuring, estimating portions becomes much easier.
Track Progress and Adjust
Weigh yourself weekly under consistent conditions (e.g., first thing in the morning). Weight can fluctuate day-to-day due to water intake and time of day — weekly averages are more meaningful. Also monitor fat vs. muscle changes, not just the scale number.
Stay Consistent
Sustainable weight management is a long-term habit, not a short sprint. Find an approach that fits your lifestyle — one you can genuinely maintain. Calorie counting is a tool, not a rigid prescription. Flexibility and adherence matter more than perfection.
Why Calorie Quality Matters
While "calories in vs. calories out" is the fundamental principle, the source of those calories affects satiety, metabolism, and long-term health. Foods requiring more chewing — vegetables, lean meats, whole grains — burn more calories during digestion (the thermic effect of food) and keep you fuller longer.
High-calorie foods (fats, oils, fried foods, sugary snacks) are calorically dense. Low-calorie foods (vegetables, most fruits) provide more volume and nutrients per calorie. Empty calories — found in added sugars and solid fats — provide energy with minimal nutritional benefit.
Important Safety Notes
- Do not reduce calorie intake by more than 1,000 Cal/day
- Losing more than 2 lbs/week can involve unhealthy muscle loss
- Harvard Health recommends women get ≥ 1,200 Cal/day and men ≥ 1,500 Cal/day without medical supervision
- Adequate fibre, protein, and micronutrients are essential even while in a deficit
- Drinks account for ~21% of typical daily caloric intake — choose water, tea, or unsweetened coffee where possible
- Consult a doctor or RDN for personalised guidance, especially for aggressive calorie targets
How Zigzag Cycling Works
The human body is adaptive. After a sustained period on the same calorie deficit, metabolism can slow down to compensate — creating a weight-loss plateau. Zigzag calorie cycling aims to prevent this by varying daily intake while keeping the weekly total constant.
For example, if your weekly target is 14,000 calories, you could consume 2,300 Cal on three days and 1,775 Cal on four days — rather than a flat 2,000 Cal every day. Both approaches hit 14,000 for the week, but the varied approach may prevent metabolic adaptation.
Zigzag cycling also offers lifestyle flexibility: schedule higher-calorie days around social events, family gatherings, or occasions where strict dieting is impractical, then compensate with lower-calorie days the rest of the week.
There is no single universally optimal zigzag pattern. High-calorie days are typically set at your maintenance TDEE; low-calorie days ~200–300 Cal below. For more active individuals, the variance can be larger. Use the results panel above to see two sample zigzag schedules based on your calculated TDEE.
Adult Males
Generally require 2,000–3,000 calories per day to maintain body weight, depending on age and activity level. A physically active 25-year-old male at 6 feet tall has substantially higher calorie needs than a sedentary 70-year-old man of the same height.
Harvard Health Publications recommends men consume at least 1,500 calories per day unless under direct medical supervision.
Adult Females
Generally require 1,600–2,400 calories per day according to the U.S. Department of Health, depending on age and activity. A 5-foot-tall, sedentary 70-year-old woman has significantly lower calorie needs than an active younger woman.
Harvard Health Publications recommends women consume at least 1,200 calories per day unless under direct medical supervision.
| Food | Serving Size | Calories (kcal) | kJ |
|---|---|---|---|
| 🍎 Fruit | |||
| 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 | 2,014 |
| Cheeseburger | 1 sandwich | 285 | 1,193 |
| Hamburger | 1 sandwich | 250 | 1,047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14") | 285 | 1,193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | 1 cup cooked | 206 | 862 |
| Sandwich (6" Subway Turkey) | 1 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 |
1,200 Cal Plan
For supervised mild deficit
1,500 Cal Plan
Moderate deficit target
2,000 Cal Plan
Maintenance / active lifestyle
| 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 (freestyle, moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
| Football (general) | 399 | 494 | 588 |
| Bicycling (12–14 mph, moderate) | 454 | 562 | 671 |
| Running (9-minute mile) | 624 | 773 | 923 |
| Food Component | kJ / gram | Cal / gram | kJ / oz | Cal / oz |
|---|---|---|---|---|
| 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 |