Understand Your Calorie Intake Goals
Use our calculator to determine How many calories you should intake.
CALORIE CALCULATOR
Estimate the number of calories you need each day to maintain, lose, or gain weight
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR). BMR is multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn in a day including exercise.
The calculator then adjusts for your goal: 1 pound of fat is approximately 3,500 calories, so a deficit of 500 calories per day results in roughly 1 pound of weight loss per week.
The Equations
Mifflin-St Jeor (Recommended)
Male: BMR = 10W + 6.25H – 5A + 5
Female: BMR = 10W + 6.25H – 5A – 161
W = weight (kg), H = height (cm), A = age
Revised Harris-Benedict
Male: 13.397W + 4.799H – 5.677A + 88.362
Female: 9.247W + 3.098H – 4.330A + 447.593
Used up until 1990, slightly less accurate
Calorie Counting for Weight Loss
Calorie counting, at its simplest, involves estimating your TDEE, subtracting a deficit, and tracking what you eat. Studies consistently show that a 500 calorie/day deficit produces sustainable weight loss of about 1 lb per week. Losing more than 2 lbs/week is not recommended — it often involves muscle loss, which reduces your BMR and makes future weight loss harder.
Key tips: (1) Use an app to track intake. (2) Measure portions for the first few weeks. (3) Weigh yourself weekly, not daily. (4) Focus on nutrient-dense foods. (5) Don’t drop below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Zigzag Calorie Cycling
Zigzag cycling alternates high-calorie and low-calorie days while hitting the same weekly total. This prevents your metabolism from adapting to a constant calorie deficit (which causes weight loss plateaus). It also provides flexibility — higher calorie days can align with social events or harder training sessions.
The two schedules above show different approaches: Schedule 1 has two higher days and five lower days. Schedule 2 gradually increases and decreases throughout the week. Both hit the same weekly total.
Calories in Common Foods
| Food | Serving | Calories | kJ |
|---|---|---|---|
| Fruit | |||
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
| Proteins | |||
| Chicken, cooked | 2 oz. | 136 | 569 |
| Beef, cooked | 2 oz. | 142 | 595 |
| Egg | 1 large | 78 | 327 |
| Tofu | 4 oz. | 86 | 360 |
| Common Meals | |||
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Pizza | 1 slice (14″) | 285 | 1193 |
| Rice | 1 cup cooked | 206 | 862 |
| Caesar salad | 3 cups | 481 | 2014 |
| Beverages | |||
| Milk (whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Coca-Cola | 1 can | 150 | 628 |
| Beer | 1 can | 154 | 645 |
Calories Burned from Common Exercises
| Activity (1 hour) | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Walking (3.5 mph) | 215 | 267 | 319 |
| Swimming (moderate) | 397 | 492 | 587 |
| Running (9 min mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph) | 454 | 562 | 671 |
| Basketball | 340 | 422 | 503 |
| Football | 399 | 494 | 588 |
| Tennis | 397 | 492 | 587 |
| Golf (with cart) | 198 | 246 | 294 |
Energy from Food Components
| Component | kcal/gram | kJ/gram |
|---|---|---|
| Fat | 8.8 | 37 |
| Protein | 4.1 | 17 |
| Carbohydrates | 4.1 | 17 |
| Fiber | 1.9 | 8 |
| Alcohol | 6.9 | 29 |
Frequently Asked Questions
How does this calculator work?
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by your activity factor to get your Total Daily Energy Expenditure (TDEE). For weight loss, it subtracts 250-1,000 calories depending on your goal. For weight gain, it adds those amounts.
How many calories should I eat to lose weight?
A deficit of 500 calories per day below your maintenance level results in approximately 1 pound of weight loss per week. This is considered a safe, sustainable rate. Do not drop below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
What is zigzag calorie cycling?
Zigzag cycling alternates between higher and lower calorie days while maintaining the same weekly total. This prevents your metabolism from adapting to a constant deficit (which causes plateaus) and gives you flexibility for social events or harder training days.
Are all calories the same?
While “calories in vs calories out” determines weight change, not all calories are equal for health and satiety. 500 calories of vegetables will keep you full far longer than 500 calories of candy. Foods that require more chewing and digestion (whole grains, lean protein, vegetables) also burn more calories during processing — this is called the thermic effect of food.
How accurate is this calculator?
The Mifflin-St Jeor equation predicts BMR within 10% for most people. However, individual metabolism is affected by genetics, muscle mass, hormones, and other factors. Use the results as a starting point and adjust based on real-world results over 2-4 weeks. If you’re not seeing expected changes, adjust by 100-200 calories and reassess.
Why is losing more than 2 lbs/week unhealthy?
Rapid weight loss typically involves significant muscle loss alongside fat loss. Muscle is metabolically active — losing it reduces your BMR, making future weight loss harder and regain more likely. Extreme deficits can also cause nutrient deficiencies, gallstones, hormonal disruption, and bone loss. Studies show weight lost too quickly is often regained as fat, leaving you in a worse position than before.