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Calorie Calculator

The Calorie Calculator may also be utilized for approximating the calorie intake that is needed by the individual on a daily basis. The calorie calculator will also offer some basic tips for losing or gaining weight.

Personal Information

Age

years

Gender

Male Female

Height

Weight

Activity Level

Daily Calorie Needs

Enter your information and click Calculate

Weight Goals

Exercise Definitions

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.

Fitness & Health Calculators

Understanding calories helps you reach your health and fitness goals. Whether to lose body fat, build muscle, or stay healthy, With calorie calculator knowing how calories come into function and how much you need each day makes it easier.

What are Calories?

A calorie is the basic unit of energy your body uses to perform every function from breathing and thinking, to moving and exercising.
If you eat lot of calories rather than you burn, you will gain weight.
You lose weight, if you burn more calories rather than you eat.

Daily calorie needs, How to calculate

1. Basal Metabolic Rate (BMR)
Your BMR is how many calories your body uses at rest.

You can use the Harris-Benedict Formula:
For men
BMR = 88.362 + (13.397 × kg) + (4.799 × cm) – (5.677 × age)

For women

BMR = 447.593 + 9.247 × kg + 3.098 × cm – 4.330 × age

A BMR calculator can accomplish this for you instantly.

2. TDEE: Total Daily Energy Expenditure

TDEE = BMR × Activity Level

Activity Level and factors:
– Sedentary: 1.2
– Light Activity: 1.375

– Moderate Activity: 1.55
-Very Active : 1.725
– Extra Active: 1.9

3. Calories required for your goals To lose weight:

– Reduce the daily intake by 500–1000 calories.
– Gain muscle/weight: consume an additional 250–500 calories a day. Knowing your ideal weight can be helpful when setting goals.

Calories in Common Foods

Fruit Nutrition Information

Food	Serving Size	Calories	kJ
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 Nutrition Information

Food	Serving Size	Calories	kJ
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

Protein Nutrition Information

Food	Serving Size	Calories	kJ
Beef (cooked)	2 oz.	142	595
Chicken (cooked)	2 oz.	136	569
Tofu	4 oz.	86	360
Egg	1 large	78	327
Catfish (cooked)	2 oz.	136	569
Pork (cooked)	2 oz.	137	574
Shrimp (cooked)	2 oz.	56	234

Common Meals & Snack

Item	Serving Size	Calories	kJ
Bread (white)	1 slice	75	314
Butter	1 tbsp	102	427
Caesar salad	3 cups	481	2014
Cheeseburger	1 sandwich	285	1193
Hamburger	1 sandwich	250	1047
Dark Chocolate	1 oz	155	649
Corn	1 cup	132	553
Pizza	1 slice (14″)	285	1193
Potato	6 oz	130	544
Rice (cooked)	1 cup	206	862
Subway Turkey Sandwich	6″	200	837

Beverages & Dairy Information

Item	Serving Size	Calories	kJ
Beer	1 can	154	645
Coca-Cola Classic	1 can	150	628
Diet Coke	1 can	0	0
Milk (1%)	1 cup	102	427
Milk (2%)	1 cup	122	511
Milk (Whole)	1 cup	146	611
Orange Juice	1 cup	111	465
Apple cider	1 cup	117	490
Yogurt (low-fat)	1 cup	154	645
Yogurt (non-fat)	1 cup	110	461

1 cup = 250 ml, 1 tablespoon = 14.2 g

Calories Burned from Common Exercises (per hour)

Activity	125 lb	155 lb	185 lb
Golf (cart)	198	246	294
Walking (3.5 mph)	215	267	319
Kayaking	283	352	420
Softball/Baseball	289	359	428
Swimming (moderate)	397	492	587
Tennis	397	492	587
Running (9-min mile)	624	773	923
Bicycling (12–14 mph)	454	562	671
Football	399	494	588
Basketball	340	422	503
Soccer	397	492	587

Energy from Food Components

Component	kJ/g	kcal/g	kJ/oz	kcal/oz
Fat	37	8.8	1049	249
Protein	17	4.1	482	116
Carbohydrates	17	4.1	482	116
Fiber	8	1.9	227	54
Alcohol (ethanol)	29	6.9	822	196
Organic acids	13	3.1	369	88
Polyols (sugar alcohols)	10	2.4	283	68

Calorie Formula for Food Intake

Calories (kcal) = (Carbohydrates (g) × 4) + (Protein (g) × 4) + (Fat (g) × 9)

If you want it even clearer:

1 g carbs = 4 kcal
1 g protein = 4 kcal
1 g fat = 9 kcal

So for example:
Carbs 50 g, Protein 20 g, Fat 10 g

Calories = (50×4) + (20×4) + (10×9)
Calories = 200 + 80 + 90 = 370 kcal

Calories play a key role in weight control and overall health. Knowing your BMR and calorie intake can help you make informed decisions. Using tools like a BMI calculator, ideal weight calculator, and BMR calculator can further enhance your results and guide your nutrition and fitness plan effectively.

Reference
Calorie in common food. Reference from the source of Healthline.