What is a Calorie Calculator?

A calorie calculator is a tool that estimates your daily calorie needs based on factors like:

• Age
• Gender
• Weight
• Height
• Activity level
• Fitness goals (weight loss, maintenance, or muscle gain)

How a Calorie Calculator Works

A calorie calculator estimates your daily calorie needs using scientific formulas and personal data. Here's a breakdown of how it works:

1. Calculate Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to maintain basic functions like breathing and digestion at rest. The most accurate formula for this is the Mifflin-St Jeor Equation:

Mifflin-St Jeor Equation

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

Example: A 30-year-old man weighing 70 kg and 175 cm tall has a BMR of:

(10 × 70) + (6.25 × 175) - (5 × 30) + 5 = 1,606.25 kcal/day

2. Adjust for Activity Level

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor:

Activity Level	Description	Multiplier
Sedentary	Little or 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

Example: If the same man is moderately active, his TDEE would be:

1,606.25 × 1.55 = 2,489.69 kcal/day

3. Adjust for Fitness Goals

Based on your goal, the calculator adjusts your TDEE:

• Weight Loss: Subtract 500 kcal/day (lose ~0.5 kg/week)
• Weight Maintenance: Use TDEE as is
• Muscle Gain: Add 500 kcal/day (gain ~0.5 kg/week)

Example: For weight loss, the man's daily calorie intake would be:

2,489.69 - 500 = 1,989.69 kcal/day

Key Takeaways

• BMR is calculated using the Mifflin-St Jeor equation.
• TDEE accounts for your activity level.
• Calorie adjustments are made based on your fitness goals.

How Our Calorie Calculator Works

Mifflin-St Jeor Equation

Calculates Basal Metabolic Rate (BMR) based on your personal details.

Activity Level Adjustment

Adjusts BMR based on your daily activity level.

Goal-Specific Calories

Provides calorie recommendations for weight loss, maintenance, or muscle gain.

How to Use the Calorie Calculator

Step 1: Enter Your Details

Provide your age, gender, weight, height, and activity level.

Step 2: Select Your Goal

Choose whether you want to lose weight, maintain weight, or gain muscle.

Step 3: Get Your Results

Receive your daily calorie needs and goal-specific recommendations.

Calories in Common Foods

Here’s a list of common foods and their approximate calorie counts per serving. Use this as a reference for tracking your daily calorie intake.

Fruits

Apple

95 calories (medium)

Banana

105 calories (medium)

Orange

62 calories (medium)

Strawberries

49 calories (1 cup)

Vegetables

Broccoli

55 calories (1 cup, cooked)

Carrots

52 calories (1 cup, raw)

Spinach

7 calories (1 cup, raw)

Sweet Potato

114 calories (1 medium, baked)

Proteins

Chicken Breast

165 calories (100g, cooked)

Salmon

208 calories (100g, cooked)

Eggs

78 calories (1 large, boiled)

Tofu

76 calories (100g)

Snacks

Almonds

164 calories (1 oz)

Dark Chocolate

170 calories (1 oz)

Popcorn

31 calories (1 cup, air-popped)

Greek Yogurt

100 calories (100g)

* Calorie counts are approximate and may vary based on preparation methods and portion sizes.

Sample Meal Plans

Weight Loss (1,500 kcal/day)

• Breakfast: Oatmeal with berries (300 kcal)
• Lunch: Grilled chicken salad (400 kcal)
• Dinner: Baked salmon with veggies (500 kcal)
• Snacks: Greek yogurt and almonds (300 kcal)

Weight Maintenance (2,000 kcal/day)

• Breakfast: Avocado toast with eggs (400 kcal)
• Lunch: Quinoa bowl with veggies and tofu (500 kcal)
• Dinner: Grilled steak with sweet potatoes (600 kcal)
• Snacks: Fruit and nuts (500 kcal)

Muscle Gain (2,500 kcal/day)

• Breakfast: Protein pancakes with syrup (600 kcal)
• Lunch: Chicken and rice with veggies (700 kcal)
• Dinner: Beef stir-fry with noodles (800 kcal)
• Snacks: Protein shake and granola bars (400 kcal)

Calorie Calculator FAQs

How accurate is the calorie calculator?

Our calculator uses the Mifflin-St Jeor equation, which is accurate within ±10% for most people.

Can I use this calculator for weight loss?

Yes, the calculator provides calorie recommendations for weight loss, maintenance, and muscle gain.