Calorie Calculator

How to Use the Calorie Calculator

This calorie calculator answers the question most people start with — how many calories should I eat in a day. The number is based on your basal metabolic rate (BMR) and your activity level. BMR is the minimum energy your body uses at rest; when multiplied by an activity factor it gives your TDEE (Total Daily Energy Expenditure) — your real daily calorie need. The calculator above uses the modern, accurate Mifflin-St Jeor formula and also shows the Harris-Benedict result for comparison.

To use it: choose your sex, enter your age, height and weight, pick your activity level and your goal (lose, maintain or gain weight). The calorie calculator instantly shows your target calories, BMR, TDEE and a macronutrient suggestion, so you have a clear daily number to aim for rather than a generic guess.

Daily Calorie Needs, Calorie Deficit and Weight Loss

For weight management, the key is the balance between the calories you take in and your TDEE. To lose weight you need a calorie deficit; to gain weight, a calorie surplus. Used as a weight loss calorie calculator, the tool subtracts a set amount from your maintenance level so your daily calorie needs already reflect your goal.

• Calorie deficit: a 500 kcal daily deficit leads to roughly 0.45 kg (1 lb) of fat loss per week. A 300-500 kcal deficit is sustainable.
• Calorie surplus: a 300-500 kcal surplus supports gradual, lean weight gain when combined with strength training.
• Lower limit: dropping below about 1,200 kcal/day is not recommended, as it can slow the metabolism and cause muscle loss.

Once you know your target, the tool doubles as a calorie intake calculator and calorie counter: use the Food Lookup tab to add up the calories of what you actually eat and compare your real intake against the daily number the calorie calculator gives you. Tracking intake against target is the single most reliable way to make a deficit or surplus actually happen.

Food Calorie Values — Calorie Table

The calorie table below shows the calorie values of the most commonly consumed foods per standard portion. In the Food Lookup tab you can also find the protein, carbohydrate and fat values for more than 600 foods.

How to Calculate Food Calories — Macros

The energy content of macronutrients is constant: 1 gram of protein = 4 kcal, 1 gram of carbohydrate = 4 kcal, 1 gram of fat = 9 kcal. To work out the energy in any food, multiply the protein, carb and fat grams on the label by these factors and add them. For example, 100g of whole wheat bread has 13g protein (52 kcal) + 45g carbohydrate (180 kcal) + 3g fat (27 kcal) = about 259 kcal. This is the universal method for food calorie calculation.

BMR and TDEE: The Mifflin-St Jeor Formula

The calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate for estimating BMR:

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active). Always plan your calories around TDEE, not BMR.

Macronutrient Distribution

How you split your calories between protein, carbs and fat matters as much as the total. Common distributions:

• Weight loss: higher protein (about 35% protein, 35% carbs, 30% fat) helps preserve muscle and increases fullness.
• Maintenance: a balanced 30% protein, 40% carbs, 30% fat suits most people.
• Weight gain / training: higher carbs (about 25% protein, 50% carbs, 25% fat) fuels heavier workouts.

The calculator gives a macro suggestion based on your goal, in both grams and calories.

Calories Burned by Exercise (MET)

The Burn Calories tab estimates the calories you burn with the MET (Metabolic Equivalent) formula: Calories Burned = MET × Weight (kg) × Duration (hours). MET values differ by activity — for example about 3.5 for walking, 8-11.5 for running, 6 for moderate cycling and 8 for swimming. Enter your weight, pick an activity and a duration to see the result, plus a food equivalent.

Tips for Reaching Your Calorie Goal

• Track your intake for a week to see where calories actually come from.
• Prioritize protein at each meal to stay full and protect muscle in a deficit.
• Combine the deficit with strength training so weight lost is fat, not muscle.
• Recalculate your TDEE as your weight changes — needs drop as you get lighter.
• Use the food table to plan meals before you eat, not just to log them after.

Whether you use it as a daily calorie needs calculator, a calorie deficit calculator for weight loss or a simple calorie counter, this calorie calculator gives you science-based numbers in one place. For frequently asked questions about daily calorie needs, calorie deficit and BMR vs TDEE, see the FAQ section below. This tool is for information only — consult a dietitian for a personalized plan.