Calorie Calculator: Plan Your Weight Goals
Understand your energy needs with scientific precision.
To lose weight, maintain your current physique, or fuel muscle growth, you first need to know your “Daily Energy Expenditure.” Our calculator uses industry-standard formulas to estimate the calories your body burns at rest and during activity.
Calorie Calculator
Results will be shown here
The Science of Metabolic Rates
Our calculator provides results based on three primary scientific models. While all provide an estimate, some are better suited for specific body types.
1. Mifflin-St Jeor Equation
Considered the most accurate for the general population.
- Men: $BMR = 10W + 6.25H – 5A + 5$
- Women: $BMR = 10W + 6.25H – 5A – 161$
2. Revised Harris-Benedict Equation
A classic formula updated in 1984, often used for clinical baseline measurements.
- Men: $BMR = 13.397W + 4.799H – 5.677A + 88.362$
- Women: $BMR = 9.247W + 3.098H – 4.330A + 447.593$
3. Katch-McArdle Formula
Best for Athletes. If you know your body fat percentage, this is the most precise formula because it focuses on Lean Body Mass.
- Formula: $BMR = 370 + 21.6(1 – F)W$
- Legend: W = Weight (kg), H = Height (cm), A = Age, F = Body Fat %
Calories in Common Foods
| Food | Serving Size | Calories | 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, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish (Catfish) | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
* 1 cup ≈ 250 ml, 1 tablespoon = 14.2 g
2000, 1500, and 1200 Calorie Sample Meal Plans
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal, Milk, Banana | Granola, Greek yogurt, Blueberries | Buttered toast, Egg, Banana, Almonds |
| Lunch | Grilled cheese, Salad | Chicken soup, Bread | Grilled chicken, Vegetables, Pasta |
| Dinner | Grilled chicken, Quinoa | Steak, Potatoes, Asparagus | Salmon, Brown rice, Green beans |
Calories Burned from Common Exercises (1 Hour)
| Activity | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Walking (3.5 mph) | 215 | 267 | 319 |
| Running (9 min mile) | 624 | 773 | 923 |
| Swimming | 397 | 492 | 587 |
| Cycling (moderate) | 454 | 562 | 671 |
| Basketball | 340 | 422 | 503 |
Energy from Common Food Components
| Food Component | kJ / gram | Calories / gram | kJ / ounce | Calories / ounce |
|---|---|---|---|---|
| Fat | 37 | 8.8 | 1049 | 249 |
| Protein | 17 | 4.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |
| Ethanol | 29 | 6.9 | 822 | 196 |
Frequently Asked Questions: Calories & Metabolism
For most visitors in the US and UK, the Mifflin-St Jeor equation is the current clinical standard. Research has shown it to be more accurate (within 10% of true metabolic rate) for modern sedentary or moderately active lifestyles. However, if you are an athlete with a high muscle-to-fat ratio, the Katch-McArdle formula will provide a more customized result.
Generally, health organizations like the NHS (UK) and the CDC (US) advise women not to drop below 1,200 calories and men not to drop below 1,500 calories per day without medical supervision. Eating too little can lead to “Metabolic Adaptation,” where your body slows down its fat-burning processes to conserve energy, stalling your progress.
This is where most people make mistakes.
Sedentary: You work an office job and do not go to the gym.
Lightly Active: You take daily walks or do light yoga 1–3 times a week.
Moderately Active: You are on your feet often or perform vigorous exercise for 45–60 minutes 3–5 times a week. Pro-Tip: If you aren’t sure, choose one level lower than you think. It is easier to add calories later than to wonder why you aren’t losing weight.
This is a common query in Canadian and US health forums. The most frequent reasons are:
Uncounted Calories: Cooking oils, condiments, and “liquid calories” (lattes, sodas) can add 300–500 hidden calories a day.
Water Retention: High sodium intake or new exercise routines can cause your body to hold water, masking fat loss on the scale.
Underestimating Portions: Using a digital food scale for just one week can reveal if your “1-cup” serving is actually closer to 1.5 cups.
The rule that 3,500 calories equals 1 pound of fat is a helpful estimate, but biology is complex. As you lose weight, your BMR decreases because your body is smaller and requires less energy to move. This is why you must re-calculate your calories every 10–15 pounds lost to avoid a weight-loss plateau.