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The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.
The Basal Metabolic Rate (BMR) is the amount of energy expended per day at rest. Your BMR represents the minimum amount of energy needed to keep your body functioning, including breathing and maintaining organ function. Several equations are used to calculate BMR:
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161
Where:
W = weight in kg
H = height in cm
A = age in years
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Where:
W = weight in kg
H = height in cm
A = age in years
The TDEE is calculated by multiplying your BMR with an activity factor:
Activity Level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly active | Light exercise/sports 1-3 days/week | 1.375 |
| Moderately active | Moderate exercise/sports 3-5 days/week | 1.55 |
| Very active | Hard exercise/sports 6-7 days a week | 1.725 |
| Extra active | Very hard exercise & physical job or 2x training | 1.9 |
Weight loss occurs when you create a calorie deficit by consuming fewer calories than your TDEE. One pound of fat approximately equals 3,500 calories, so a daily deficit of 500 calories theoretically yields 1 pound of fat loss per week.
* It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects.
Weight gain requires a calorie surplus. For healthy weight gain (primarily muscle, with minimal fat gain), the following guidelines can be useful:
Food | Serving Size | Calories |
|---|---|---|
| Fruits | ||
| Apple | 1 medium (182g) | 95 |
| Banana | 1 medium (118g) | 105 |
| Orange | 1 medium (131g) | 62 |
| Vegetables | ||
| Broccoli | 1 cup (91g) | 31 |
| Carrots | 1 cup (128g) | 53 |
| Spinach | 1 cup (30g) | 7 |
| Proteins | ||
| Chicken Breast | 3 oz (85g) | 140 |
| Egg | 1 large (50g) | 72 |
| Salmon | 3 oz (85g) | 177 |
| Grains | ||
| White Rice | 1 cup cooked (158g) | 205 |
| Whole Wheat Bread | 1 slice (28g) | 69 |
| Oatmeal | 1 cup cooked (234g) | 166 |
Individual Variation: The calculator provides estimates. Your actual calorie needs may vary based on genetics, body composition, and metabolic factors.
Quality Matters: The source of calories is just as important as the quantity. Focus on a balanced diet with adequate protein, healthy fats, complex carbohydrates, vitamins, and minerals.
Medical Conditions: Certain health conditions and medications can affect metabolism and calorie needs. Consult a healthcare professional for personalized advice.
Sustainable Approach: The most effective weight management strategy is one you can maintain long-term. Extreme calorie restriction or excessive consumption is rarely sustainable and may lead to negative health consequences.
1 pound (0.45 kg) of fat equals approximately 3,500 calories. To lose 1 pound per week, you need to create a daily calorie deficit of about 500 calories.
Weekly weight loss potential:
Losing more than 2 pounds per week is generally not recommended as it can lead to muscle loss, nutritional deficiencies, and a slowed metabolism.
Approximate calories burned per hour for a 155 lb (70 kg) person:
| Walking (3.5 mph) | 280 |
| Cycling (12-14 mph) | 560 |
| Running (6 mph) | 590 |
| Swimming | 510 |
| Weight Training | 440 |
| Yoga | 240 |
| Dancing | 330 |
Breakfast (400 cal): Oatmeal with berries and nuts
Lunch (400 cal): Grilled chicken salad with vinaigrette
Snack (200 cal): Greek yogurt with honey
Dinner (500 cal): Baked salmon with vegetables and quinoa
Breakfast (500 cal): Eggs, toast, avocado, and fruit
Lunch (600 cal): Turkey sandwich with soup and apple
Snack (200 cal): Hummus with vegetables
Dinner (700 cal): Stir-fry with lean beef, vegetables, and brown rice
Understanding the science behind calories, metabolism, and energy balance can help you make more informed decisions about your diet and health goals.
50-75% of daily energy expenditure goes to basal metabolic processes:
• Cell maintenance and repair
• Breathing and circulation
• Brain function and neural activity
• Organ functions (liver, kidneys, etc.)
• Hormone production and regulation
15-30% of daily calories are used for movement and exercise:
• Deliberate exercise sessions
• Walking and daily movements
• Fidgeting and postural maintenance
• Muscle contractions
• Recovery and adaptation after activity
10-15% of calories are burned digesting and processing food:
• Protein: 20-30% of its calories used in digestion
• Carbohydrates: 5-10% used in digestion
• Fats: 0-3% used in digestion
• Cooking foods increases digestibility
• Processing foods reduces this effect
Factor | Effect on Metabolism | Notes |
|---|---|---|
| Age | Decreases with age | Metabolism decreases ~2-3% per decade after age 30; more rapidly after 60 |
| Muscle Mass | Increases with more muscle | Each pound of muscle burns ~6 calories per day at rest (vs. ~2 for fat) |
| Sex Hormones | Varies by hormone levels | Higher testosterone typically increases BMR; estrogen affects fat distribution |
| Thyroid Function | Major controller of metabolic rate | Hypothyroidism can reduce BMR by 30-40%; hyperthyroidism can increase it by 60-100% |
| Environmental Temperature | Extremes increase metabolism | Both cold and hot environments require energy for thermoregulation |
| Severe Caloric Restriction | Decreases BMR | Long-term dieting below 70% of needs can reduce BMR by 10-20% |
| Stress and Illness | Usually increases metabolism | Fever increases BMR ~7% for each 1°F rise in body temperature |
Functions: Tissue building and repair, enzyme and hormone production, immune function
Recommended intake: 0.8-2.2g per kg of body weight depending on activity level and goals
Benefits of adequate intake: Preserves muscle during weight loss, increases satiety, highest thermic effect
Functions: Primary energy source, brain fuel, muscle glycogen storage, fiber for gut health
Recommended intake: 45-65% of total calories; athletes may need more, low-carb diets typically 50-150g daily
Quality matters: Complex carbs from whole foods provide better sustained energy and micronutrients than refined sources
Functions: Cell membrane structure, hormone production, vitamin absorption, insulation, energy storage
Recommended intake: 20-35% of total calories; essential fatty acids must come from diet
Types matter: Monounsaturated and omega-3 fats have health benefits; trans fats should be minimized or eliminated
Your body adapts to changes in caloric intake in complex ways that can affect weight management:
When you consistently eat fewer calories than you burn, your body initiates several adaptations:
When consistently eating more calories than you burn, your body also adapts:
While calorie balance is fundamental for weight management, other factors play important roles in overall health and body composition:
Vitamins and minerals are essential for metabolic processes, energy production, and recovery
Can affect hunger, energy levels, and workout performance (though total calories remain most important)
Whole foods typically provide better satiety and nutrient absorption than ultra-processed alternatives
Affects metabolism, hunger signaling, and performance; often confused with hunger
Poor sleep disrupts hunger hormones and can reduce metabolic rate and exercise recovery
Chronic stress affects cortisol, which influences fat storage patterns and food choices
Understanding how to calculate and manage your daily calorie needs is essential for achieving your health and fitness goals. Watch this video tutorial to learn more about calorie calculations, metabolism, and effective nutrition strategies.
This video explains the science of calorie calculation, metabolic factors that affect your energy needs, and practical strategies for managing your nutrition for weight loss, maintenance, or muscle gain.