Calorie Calculator

Calorie Calculator:

Accurately estimating your daily caloric needs is essential for weight management, whether your goal is to lose, maintain, or gain weight. Our Calorie Calculator uses scientifically validated equations to provide a personalized estimate based on your age, weight, height, sex, and activity level.

How the Calorie Calculator Works

The calculator uses three widely accepted formulas to estimate your Basal Metabolic Rate (BMR)—the number of calories your body burns at rest. Depending on your body composition and goals, one formula may be more accurate for you than others.

1. Mifflin-St Jeor Equation (Most Accurate for Most People)

• For Men:$$BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5$$
• For Women:$$BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161$$

2. Revised Harris-Benedict Equation (Slightly Older but Still Reliable)

• For Men:$$BMR=13.397\times \text{weight (kg)}+4.799\times \text{height (cm)}-5.677\times \text{age (years)}+88.362$$
• For Women:$$BMR=9.247\times \text{weight (kg)}+3.098\times \text{height (cm)}-4.330\times \text{age (years)}+447.593$$

3. Katch-McArdle Formula (Best for Those Who Know Body Fat %)

$$BMR=370+21.6\times \text{lean body mass (kg)}$$

(Lean body mass = Total weight – Fat weight)

Adjusting for Activity Level

Your BMR only accounts for calories burned at rest. To estimate your Total Daily Energy Expenditure (TDEE), multiply your BMR by an activity factor:

• Sedentary (little/no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
• Very active (hard exercise 6-7 days/week): BMR × 1.725
• Extremely active (very hard exercise & physical job): BMR × 1.9

How to Use Your Calorie Calculation for Weight Loss or Gain

Losing Weight

• 1 pound of fat ≈ 3,500 calories
• To lose 1 pound per week, aim for a 500-calorie daily deficit (either through diet, exercise, or both).
• Do not exceed a 1,000-calorie daily deficit (2 lbs/week), as extreme restriction can slow metabolism and lead to muscle loss.

Gaining Weight

• To gain 1 pound per week, consume 500 calories above maintenance daily.
• Focus on nutrient-dense foods to promote muscle growth rather than fat accumulation.

Healthy Weight Loss Tips

✔ Prioritize whole foods (vegetables, lean proteins, whole grains) over processed foods.
✔ Stay hydrated—sometimes thirst is mistaken for hunger.
✔ Combine diet with exercise to preserve muscle and boost metabolism.
✔ Track progress weekly, not daily, to account for natural weight fluctuations.
✔ Avoid fad diets—sustainable weight loss comes from balanced, long-term habits.

Zigzag Calorie Cycling (Avoiding Plateaus)

If weight loss stalls, your body may have adapted to a lower calorie intake. Zigzag calorie cycling alternates between high- and low-calorie days to keep metabolism active.

Example:

• Maintenance calories: 2,000/day (14,000/week)
• Zigzag approach:
  • 3 high days: 2,300 calories
  • 4 low days: 1,775 calories
  • Total weekly calories remain the same (14,000).

Calories in Common Foods

Food	Serving Size	Calories
Apple	1 medium (4 oz)	59
Banana	1 medium (6 oz)	105
Chicken Breast	3 oz cooked	140
White Rice	1 cup cooked	206
Avocado	½ medium	120
Egg	1 large	78

(See full table in the original article for more foods.)

Sample Meal Plans

1,200-Calorie Plan (Weight Loss)

• Breakfast: Greek yogurt + berries (150)
• Lunch: Grilled chicken salad (300)
• Dinner: Salmon + veggies (350)
• Snacks: Nuts, fruit (400 total)

1,500-Calorie Plan (Moderate Weight Loss)

• Breakfast: Oatmeal + banana (300)
• Lunch: Turkey wrap + veggies (400)
• Dinner: Quinoa + grilled chicken (450)
• Snacks: Hummus + carrots (350)

2,000-Calorie Plan (Maintenance)

• Breakfast: Scrambled eggs + toast (500)
• Lunch: Grilled salmon + rice (600)
• Dinner: Steak + sweet potato (700)
• Snacks: Trail mix, fruit (200)

Final Thoughts

Counting calories can be an effective weight management tool, but nutrition quality matters just as much as quantity. Focus on whole, unprocessed foods, stay active, and adjust your intake based on progress. For personalized advice, consult a dietitian or healthcare provider.