Calorie Calculator
The calorie calculator is designed to estimate the amount of calories you can consume in a day. This can help you better structure your meals and tweak them according to your health and fitness goals, whether you wish to gain or lose weight. It also provides you with your BMI score!
Units:
Weight:
lbs
Height:
ft
in
Gender:
Age:
Activity Level:
Calculate
How Does the Calorie Calculator Work?
This calorie calculator uses the Mifflin-St Jeor Equation to estimate BMR, which is the Basal Metabolic Rate that indicates how much energy the body expends when at rest. Through this we can know how much calories a person has to consume, assuming the body is at rest:
Formula
Male:BMR = 10W + 6.25H - 5A + 5
Female:BMR = 10W + 6.25H - 5A - 161
Note
W is weight in kg
H is height in cm
A is age
To calculate calorie intake for when the body is at rest, the resting metabolic rate is first determined. This result is then multiplied by an activity factor that corresponds to the individual's level of exercise, which can range from high-intensity workouts to low-intensity activities, or anywhere in between. This activity factor typically ranges from 1.2 to 1.95. The final calculation provides an estimate of how many calories different individuals can consume based on their unique activity levels.
What Happens When Calories Are Too Low or Too High?
When your calorie intake is too low, your body metabolic rate can begin to slow down and can actually lead to an increase in gaining weight eventually [2]. You also will experience fatigue, sluggishness, and dizziness from nutritional deficiencies.
If your calorie intake is too high, there is the evident possibility of obesity. This opens the door to diseases like diabetes, heart issues, high blood pressure, and many chronic illnesses [3].
Calories Found in Common Foods
Here are the calorie estimations for a lot of common ingredients we consume on a daily basis.
Food Item
Serving Size
Calories
Apple
1 (4 oz.)
59
Banana
1 (6 oz.)
151
Orange
1 (4 oz.)
53
Broccoli
1 cup
45
Carrot
1 cup
50
Tomato
1 cup
22
Cooked Chicken
2 oz.
136
Food Item
Serving Size
Calories
Cooked Fish
4 oz.
136
Cooked Pork
2 oz.
137
Egg
1
78
Tofu
4 oz.
86
Cooked Rice
1 cup
206
White Bread
1 oz.
75
Corn
1 cup
132
Food Item
Serving Size
Calories
Apple
1 (4 oz.)
59
Banana
1 (6 oz.)
151
Orange
1 (4 oz.)
53
Broccoli
1 cup
45
Carrot
1 cup
50
Tomato
1 cup
22
Cooked Chicken
2 oz.
136
Cooked Fish
4 oz.
136
Cooked Pork
2 oz.
137
Egg
1
78
Tofu
4 oz.
86
Cooked Rice
1 cup
206
White Bread
1 oz.
75
Corn
1 cup
132
Calorie Calculator FAQ
How many calories should you eat for breakfast?
The calorie intake for breakfast depends on a number of factors, including the total amount of calories suitable for you to consume in a day. You can check this with our calorie calculator above! But from the average person, around 300-500 calories is recommended.
How many calories should you eat to gain muscle?
In order to gain muscle there must be an increase in caloric intake. According to experts (open new tab, NO follow) , it is recommended to consume 10-20% more calories than your everyday weight maintenance intake. This can support the bulking phase of your fitness journey with a weight gain of 0.25-0.5% of your body weight.
How do I calculate the calories in my food?
If you're being particular about the type of food you consume on a daily basis, it is always important to check the nutritional facts on the label. You can also track your calorie and nutritional intake through online databases. The table in the article above lists the calories for some common food items for your easy reference.
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