Calorie Calculator
Medically Reviewed | Based on the Mifflin-St Jeor Equation
Enter your details below to estimate the number of calories you need to consume each day to maintain or lose weight.
Your Details
Your Results
The results show a number of daily calorie estimates that can be used as a guideline for how many calories to consume each day to maintain, lose, or gain weight at a chosen rate.
Maintain weight
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per day
Mild weight loss
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per day
Weight loss
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per day
Extreme weight loss
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per day
Mild weight gain
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per day
Weight gain
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per day
Calculate to compare your daily calorie target with meal ideas and supportive exercise suggestions.
Food Suggestions
- Calculate to see example foods in a similar calorie range.
Exercise Suggestions
- Calculate to see alternate activities in a similar calorie range.
PCOS Blocking Your Weight Loss?
PCOS-related insulin resistance and hormone changes can make weight management feel harder for some people. Don’t starve yourself or rely on aggressive restriction. If hormonal symptoms may be involved, seek qualified guidance that addresses the root cause safely.
Our certified doctors are available 24/7 for personalized consultation.
About This Calculator
This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate Basal Metabolic Rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced.
The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account. Of these equations, the Mifflin-St Jeor Equation is considered the most reliable formula for calculating BMR.
The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.9) dependent on a person’s typical levels of exercise. 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day.
How Many Calories Do You Need?
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people. There are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3,000 calories per day to maintain weight while adult females need around 1,600-2,400, according to the U.S. Department of Health.
The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts them as necessary to maintain its nutritional needs.
Steps for Counting Calories
Calorie counting with the intent of losing weight can be broken down into a few general steps:
- Determine your BMR: Use our calculator to find your maintenance calories. Remember that the values attained from these equations are approximations.
- Determine your goals: Recall that 1 pound equates to approximately 3,500 calories. Reducing daily intake by 500 calories per day effectively results in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week because it can have negative health effects. Learn more about healthy weight loss.
- Choose a tracking method: Smartphone applications and digital journals facilitate tracking calories, macronutrients, and progress effectively.
- Track progress: Take measurements over longer periods of time, such as weekly, as significant variations in weight can occur simply based on water intake.
- Keep at it! Finding an approach that fits within your lifestyle ensures long-term sustainability.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies. Counting and restricting calories is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed, leading to a weight loss plateau.
Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. This prevents the body’s metabolism from adapting to a permanently slowed state and allows flexibility for social gatherings.
Calories: Different Kinds and Their Effects
The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people, though ideally this should be limited since alcohol contains many empty calories. Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly.
Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, and similar foods – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time.
The “quality” of calories consumed is also important. There are different classifications of foods in terms of calories, including high-calorie foods, low-calorie foods, and empty calories. High-calorie foods are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size.
Contraindications & When to Avoid Calorie Calculators
Mathematical formulas predict based on healthy statistical averages. However, certain medical conditions drastically alter how your body produces and utilizes energy. Do not strictly follow standard calorie calculators if you have:
- Diabetes or Severe Insulin Resistance: Your body may not process carbohydrates normally, meaning standard macronutrient breakdowns could trigger blood sugar spikes. Management requires specialized dietary tracking, not just calorie counting.
- Thyroid Disorders (Hypothyroidism/Hyperthyroidism): The Mifflin-St Jeor equation assumes a normal metabolic rate. Thyroid conditions can artificially slow or accelerate your BMR, making standard outputs highly inaccurate.
- Pregnancy and Breastfeeding: Caloric needs increase significantly and unpredictably. Trying to maintain a standard deficit can be dangerous.
- History of Eating Disorders: Strict tracking can trigger unhealthy psychological habits.
Formulas and Information
These are some of the most commonly used equations for estimating basal metabolic rate and resting energy needs.
Mifflin-St Jeor Equation
For men:
BMR = 10W + 6.25H – 5A + 5
For women:
BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation
For men:
BMR = 13.397W + 4.799H – 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H – 4.330A + 447.593
Katch-McArdle Formula
BMR = 370 + 21.6(1 – F)W
Variable guide: W = body weight in kg, H = height in cm, A = age, and F = body fat proportion. Learn more about body composition measurements.
Calories in Common Foods
Fruit
| Food | Serving | Calories | kJ |
|---|---|---|---|
| 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
| Food | Serving | Calories | kJ |
|---|---|---|---|
| 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
| Food | Serving | Calories | kJ |
|---|---|---|---|
| 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
| Food | Serving | Calories | kJ |
|---|---|---|---|
| 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
| Food | Serving | Calories | kJ |
|---|---|---|---|
| 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 tablespoon = 14.2 grams.
1200, 1500, and 2000 Calorie Sample Meal Plans
These sample meal ideas show how different calorie targets can be spread across the day.
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal (125) Milk (50) Banana (90) |
Granola (120) Greek yogurt (120) Blueberries (40) |
Buttered toast (150) Egg (80) Banana (90) Almonds (170) |
| Snack | Cucumber (30) Avocado dip (50) Orange (70) |
Greek yogurt (120) Blueberries (40) |
|
| Lunch | Grilled cheese with tomato (300) Salad (50) |
Chicken and vegetable soup (300) Bread (100) |
Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) |
Hummus (50) Baby carrots (35) Crackers (65) |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) |
Steak (375) Mashed potatoes (150) Asparagus (75) |
Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
Calories Burned from Common Exercises
These examples show approximate calories burned per hour for different body weights.
| 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 |
Energy from Common Food Components
| Food component | kJ per gram | Calories (kcal) per gram | kJ per ounce | Calories (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 | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sugar alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
Medical Disclaimer
This BMI calculator is provided for informational and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your doctor or another qualified healthcare provider if you have any questions about your health or weight.
BMI is only a general screening tool and has some limitations. It does not consider factors such as muscle mass, bone density, body composition, or how fat is distributed in the body. A complete health assessment should include other measurements and a professional medical evaluation.
Note: The results shown in this calculator are approximate values only and should not be considered exact measurements. Actual health assessments may vary from person to person.
If you are concerned about your weight or overall health, please speak with a qualified healthcare professional.
Scientific References & Medical Citations
1. Ainsworth BE, Haskell WL, Herrmann SD, et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8), 1575-1581. PMID: 21681120
2. Jette M, Sidney K, Blumchen G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology, 13(8), 555-565. PMID: 2204507
3. Byrne NM, Hills AP, Hunter GR, Weinsier RL, Schutz Y. (2005). Metabolic equivalent: one size does not fit all. Journal of Applied Physiology, 99(3), 1112-1119. PMID: 15831804