Calorie Calculator
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.
Modify the values and click the calculate button to use
Exercise Guidelines:
- 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.
Your Results
Based on your inputs
Calories needed to maintain your current weight
Calories your body needs at rest
Calories to maintain your current weight
Mifflin-St Jeor: – calories
Harris-Benedict: – calories
Katch-McArdle: – calories
Food Energy Converter
The following converter can be used to convert between Calories and other common food energy units.
About This Calorie Calculator
This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average.
Mifflin-St Jeor Equation:
For men: BMR = 10W + 6.25H – 5A + 5
For women: BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation:
For men: BMR = 13.397W + 4.799H – 5.677A + 88.362
For women: BMR = 9.247W + 3.098H – 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 – F)W
Where:
- W is body weight in kg
- H is body height in cm
- A is age
- F is body fat in percentage
The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95) dependent on a person’s typical levels of exercise.
Calorie Counting as a Means for Weight Loss
Calorie counting with the intent of losing weight can be broken down into a few general steps:
- Determine your BMR using one of the provided equations.
- Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories.
- Choose a method to track your calories and progress towards your goals.
- Track your progress over time and make changes to better achieve your goals if necessary.
- Keep at it!
It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy.
Calories in Common Foods
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Rice | 1 cup cooked | 206 | 862 |
| Pizza | 1 slice (14″) | 285 | 1193 |
Calories Burned from Common Exercises
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Walking (3.5 mph) | 215 | 267 | 319 |
| Swimming (moderate) | 397 | 492 | 587 |
| Running (9 minute mile) | 624 | 773 | 923 |
| Bicycling (moderate) | 454 | 562 | 671 |
| Tennis (general) | 397 | 492 | 587 |