Calorie Calculator
Estimate your daily caloric needs based on your body metrics and activity level. Use this to plan your nutrition for weight loss, maintenance, or muscle gain.
Exercise intensity guide:
- Exercise: 15-30 minutes of elevated heart rate activity
- Intense exercise: 45-120 minutes of elevated heart rate activity
- Very intense exercise: 2+ hours of elevated heart rate activity
How It Works
This calculator uses scientifically-validated formulas to estimate your Basal Metabolic Rate (BMR) — the number of calories your body needs at complete rest. It then factors in your activity level to calculate your Total Daily Energy Expenditure (TDEE).
BMR Formulas Explained
- Mifflin-St Jeor: The most accurate formula for most people. Recommended by health professionals.
- Harris-Benedict: A classic formula, slightly less accurate but widely used.
- Katch-McArdle: Best for lean individuals who know their body fat percentage, as it accounts for lean body mass.
About Zigzag Calorie Cycling
Zigzag calorie cycling alternates between high and low-calorie days while maintaining the same weekly total. This approach can help prevent metabolic adaptation, make dieting more sustainable, and allow for more flexibility on certain days.
Understanding Calories and Weight Loss
A calorie is a unit of energy. Specifically, it's the amount of energy needed to raise the temperature of 1 gram of water by 1°C. When we talk about food calories, we're actually referring to kilocalories (kcal), where 1 food calorie = 1,000 scientific calories.
The fundamental principle of weight management is energy balance. When you consume more calories than you burn, your body stores the excess as fat. When you burn more than you consume, your body uses stored fat for energy, resulting in weight loss.
The 3,500 Calorie Rule
It's commonly stated that 1 pound (0.45 kg) of body fat equals approximately 3,500 calories. While this is a useful estimate, weight loss isn't perfectly linear. As you lose weight, your metabolism adapts, and you may need to adjust your calorie intake accordingly.
Safe Weight Loss Rates
Health professionals recommend losing 0.5-1 kg (1-2 lbs) per week. This requires a daily deficit of 500-1,000 calories. Losing weight faster than this often results in muscle loss, nutrient deficiencies, and is harder to maintain long-term.
Why Extreme Diets Backfire
Very low-calorie diets (under 1,200 calories) can trigger your body's starvation response. This slows your metabolism, increases hunger hormones, and causes muscle breakdown. When you eventually return to normal eating, your lowered metabolism makes weight regain almost inevitable. A moderate, sustainable deficit preserves muscle and keeps your metabolism healthy.
Calories in Common Foods
Use this reference table to estimate calories in everyday foods. Values are approximate and may vary based on preparation method and brand.
Proteins
| Food | Serving | Calories |
|---|---|---|
| Chicken breast (grilled) | 100g | 165 |
| Salmon (baked) | 100g | 208 |
| Lean beef (ground, 90%) | 100g | 176 |
| Egg (whole) | 1 large | 72 |
| Egg whites | 3 large | 51 |
| Greek yogurt (plain) | 170g | 100 |
| Tofu (firm) | 100g | 144 |
| Tuna (canned in water) | 100g | 116 |
Grains & Carbohydrates
| Food | Serving | Calories |
|---|---|---|
| Brown rice (cooked) | 1 cup | 216 |
| White rice (cooked) | 1 cup | 206 |
| Oatmeal (cooked) | 1 cup | 158 |
| Whole wheat bread | 1 slice | 81 |
| Quinoa (cooked) | 1 cup | 222 |
| Pasta (cooked) | 1 cup | 220 |
Fruits & Vegetables
| Food | Serving | Calories |
|---|---|---|
| Banana | 1 medium | 105 |
| Apple | 1 medium | 95 |
| Orange | 1 medium | 62 |
| Blueberries | 1 cup | 84 |
| Broccoli (cooked) | 1 cup | 55 |
| Spinach (raw) | 1 cup | 7 |
| Sweet potato (baked) | 1 medium | 103 |
| Avocado | 1/2 fruit | 160 |
Dairy, Fats & Nuts
| Food | Serving | Calories |
|---|---|---|
| Whole milk | 1 cup | 149 |
| Skim milk | 1 cup | 83 |
| Cheddar cheese | 30g | 113 |
| Butter | 1 tbsp | 102 |
| Olive oil | 1 tbsp | 119 |
| Almonds | 30g | 164 |
| Peanut butter | 2 tbsp | 188 |
Snacks & Beverages
| Food | Serving | Calories |
|---|---|---|
| Protein bar (average) | 1 bar | 200 |
| Chocolate (dark, 70%) | 30g | 170 |
| Potato chips | 30g | 152 |
| Cola (regular) | 330ml | 140 |
| Orange juice | 1 cup | 112 |
| Beer (regular) | 330ml | 153 |
| Wine (red) | 150ml | 125 |
Calories Burned by Exercise
Calories burned vary significantly based on body weight, intensity, and individual metabolism. These estimates are for one hour of activity.
| Activity (per hour) | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|
| Walking (5 km/h) | 180 | 210 | 240 | 270 |
| Brisk walking (6.5 km/h) | 240 | 280 | 320 | 360 |
| Running (8 km/h) | 480 | 560 | 640 | 720 |
| Running (10 km/h) | 600 | 700 | 800 | 900 |
| Cycling (moderate) | 360 | 420 | 480 | 540 |
| Swimming (freestyle) | 420 | 490 | 560 | 630 |
| Weight training | 240 | 280 | 320 | 360 |
| HIIT workout | 480 | 560 | 640 | 720 |
| Yoga | 150 | 175 | 200 | 225 |
| Jump rope | 600 | 700 | 800 | 900 |
| Rowing machine | 420 | 490 | 560 | 630 |
Sample Meal Plans
These sample meal plans show how to structure your eating at different calorie targets. Adjust portions and foods based on your preferences and dietary requirements.
1,500 Calorie Plan
For moderate weight loss
Breakfast (~350 cal)
2 eggs, 1 slice whole wheat toast, 1/2 avocado
Lunch (~400 cal)
Grilled chicken salad with olive oil dressing, 1 apple
Dinner (~500 cal)
Salmon (150g), roasted vegetables, 1/2 cup brown rice
Snacks (~250 cal)
Greek yogurt with berries, handful of almonds
2,000 Calorie Plan
For maintenance or slow weight loss
Breakfast (~450 cal)
Oatmeal with banana, peanut butter (2 tbsp), and honey
Lunch (~550 cal)
Turkey sandwich on whole grain, side salad, piece of fruit
Dinner (~650 cal)
Lean beef stir-fry with vegetables and 1 cup rice
Snacks (~350 cal)
Protein shake, cheese with crackers, carrot sticks
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose weight safely, aim for a calorie deficit of 500-750 calories per day below your TDEE (Total Daily Energy Expenditure). This typically results in losing 0.5-0.75 kg (1-1.5 lbs) per week. Use this calculator to find your TDEE, then subtract 500 calories for your daily target. Never go below 1200 calories for women or 1500 for men without medical supervision.
Is eating 1200 calories a day safe?
For most adults, 1200 calories is the minimum recommended intake and should only be followed short-term or under medical guidance. Very low-calorie diets can slow your metabolism, cause muscle loss, and lead to nutrient deficiencies. A moderate deficit of 500-750 calories below your TDEE is safer and more sustainable for long-term weight loss.
How accurate is this calorie calculator?
This calculator uses scientifically-validated formulas (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle) that estimate your calorie needs within 10% accuracy for most people. The Mifflin-St Jeor equation is considered the most accurate for the general population. For best results, use the Katch-McArdle formula if you know your body fat percentage.
Should I eat back the calories I burn from exercise?
It depends on your goals. If you're trying to lose weight, eating back all exercise calories can slow progress since calorie burn estimates are often inflated. A good approach is to eat back 50-75% of exercise calories to fuel recovery while maintaining a deficit. If you're maintaining weight or building muscle, eating back exercise calories helps support your activity level.
How do I count calories effectively?
Start by weighing and measuring your food for accurate portions. Use a food tracking app to log everything you eat, including cooking oils and condiments. Read nutrition labels carefully, noting serving sizes. Prepare meals at home when possible for better control. Be consistent but don't obsess—tracking trends over weeks matters more than daily perfection.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily activities, exercise, and digesting food. TDEE is the number you should use for planning your calorie intake.
How long will it take to lose weight?
Safe weight loss is typically 0.5-1 kg (1-2 lbs) per week. To lose 10 kg, expect 10-20 weeks with a consistent 500-1000 calorie daily deficit. Weight loss isn't linear—you may lose more initially (water weight) and experience plateaus. Focus on sustainable habits rather than rapid results. Losing weight too quickly often leads to muscle loss and regain.
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