Calorie Calculator
Modify the values and click the Calculate button to use
Result
Calories in Common Foods
Sample Meal Plans
| 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) |
Total: 345 Calories |
| 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) |
Total: 450 Calories |
| 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) |
| Total Calories | 1,200 | 1,500 | 2,000 |
Calories Burned from Common Exercises (1 hour)
| Activity | 125 lb person | 155 lb person | 185 lb person |
|---|
Calorie Calculator Introduction
The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. Use the "Metric Units" tab if you are more comfortable with the International System of Units (SI).
Understanding Calories
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are listed in the nutritional information on all food packaging. Many weight loss programs center around reducing the intake of calories.
How Many Calories Do You Need?
The number of calories you need depends on various factors including:
- Age
- Gender
- Height and weight
- Activity level
- Overall general health
- Weight goals (loss, gain, or maintenance)
Calorie Needs by Activity Level
| 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 |
Calorie Calculation Formula
The calculator uses the Mifflin-St Jeor Equation, which is considered one of the most accurate formulas for calculating calorie needs:
Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by the activity multiplier.
Weight Management
To maintain your current weight, you need to balance the number of calories you consume with the number of calories your body uses. To lose weight, you need to create a calorie deficit by eating fewer calories than your body needs or by increasing your physical activity. To gain weight, you need to consume more calories than you expend.
| Goal | Calorie Adjustment | Weekly Weight Change |
|---|---|---|
| Weight Loss | Reduce by 500-1000 calories/day | 0.5-1 kg per week |
| Weight Maintenance | No adjustment | 0 kg per week |
| Weight Gain | Increase by 500 calories/day | 0.5 kg per week |
Risks of Excessive Calorie Intake
- Weight gain and obesity
- Increased risk of type 2 diabetes
- High blood pressure and heart disease
- Certain types of cancer
- Sleep apnea and breathing problems
- Osteoarthritis
- Fatty liver disease
- Kidney disease
- Reduced quality of life
Risks of Insufficient Calorie Intake
- Nutrient deficiencies
- Fatigue and low energy
- Weakened immune system
- Muscle loss
- Hormonal imbalances
- Bone density loss
- Hair loss
- Reproductive issues
- Slowed metabolism
Limitations of Calorie Calculators
While calorie calculators provide a good estimate of your energy needs, they have limitations. They don't account for individual variations in metabolism, body composition, or specific health conditions. For personalized nutrition advice, consult a registered dietitian or healthcare provider.