Calorie Calculator
Calculate Your Daily Calorie Needs
Calculate your daily calorie needs based on age, gender, height, weight, body fat, and activity level. This tool helps you understand your calorie needs and provides health insights.
About Calorie Calculation
The Calorie Calculator estimates daily calorie needs based on age, gender, height, weight, body fat, and activity level. It supports three professional BMR formulas:
- Mifflin-St Jeor Equation:
For men:BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
For women:BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161 - Revised Harris-Benedict Equation:
For men:BMR = 13.397 × weight (kg) + 4.799 × height (cm) - 5.677 × age (y) + 88.362
For women:BMR = 9.247 × weight (kg) + 3.098 × height (cm) - 4.330 × age (y) + 447.593 - Katch-McArdle Formula:
BMR = 370 + 21.6 × (1 - body fat %) × weight (kg)
(body fat as decimal, e.g. 20% = 0.20)
Activity Level Factors:
- 1.2 - Sedentary: little or no exercise
- 1.375 - Light: exercise 1-3 times/week
- 1.55 - Moderate: exercise 4-5 times/week
- 1.725 - Active: daily or intense exercise 3-4 times/week
- 1.9 - Very Active: intense exercise 6-7 times/week
Sample Calorie Needs Chart
| Gender | Age | Activity | Calories/day |
|---|---|---|---|
| Male | 25 | Moderate | 2,800 |
| Female | 25 | Moderate | 2,200 |
| Male | 45 | Light | 2,400 |
| Female | 45 | Light | 1,800 |
Calories in Common Foods
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 (4 oz.) | 59 |
| Banana | 1 (6 oz.) | 151 |
| Egg | 1 large | 78 |
| Chicken, cooked | 2 oz. | 136 |
| Rice, cooked | 1 cup | 206 |
| Pizza | 1 slice (14") | 285 |
| Milk (Whole) | 1 cup | 146 |
| Orange Juice | 1 cup | 111 |
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 (moderate) | 397 | 492 | 587 |
| Cycling (12-14 mph) | 454 | 562 | 671 |
| Basketball | 340 | 422 | 503 |
| Soccer | 397 | 492 | 587 |
Health Tips: For healthy weight loss, aim for 1-2 lbs (0.5-1 kg) per week. Do not reduce calories below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. Combine diet with exercise for best results.