Calorie Calculator
Use this science-based calorie calculator to estimate your daily calorie needs using the Mifflin-St Jeor equation. Plan fat loss, weight maintenance, or muscle gain with accurate TDEE results.
Calorie Calculator
Precision Calorie & TDEE Engine
Biometric Parameters
| Gender | |
| Age | |
| Height (cm) | |
| Weight (kg) | |
| Activity |
The Calorie Calculator provides an estimated average of your daily energy requirements based on a number of well established scientific equations. The Harris-Benedict Equation was one of the first equations used to estimate basal metabolic rate (BMR), the number of calories the body burns at rest. It was later corrected to be more accurate. The most accurate one is the Mifflin-St Jeor Equation and it was introduced in 1990. This is the primary equation used by this calculator. The Katch-McArdle Formula differs in that it uses lean body mass to estimate energy expenditure. The BMR is then multiplied by an activity factor to estimate the total number of calories needed per day. All results are approximate and can vary from person to person.
How the Calorie Calculator Works (BMR & TDEE Formula)
This tool will calculate your Basal Metabolic Rate (BMR) using the Mifflin St Jeor equation and multiply it by your activity level to estimate your Total Daily Energy Expenditure (TDEE).
Why use this calculator?
- Plan safe and effective weight loss or gain
- Understand your daily calorie requirements
- Improve fitness and diet tracking accuracy
- Avoid under-eating or overeating
How Many Calories Should You Eat Each Day?
Many people try to lose weight by eating fewer calories each day. But the number of calories a person really needs to remain healthy varies widely. It is mainly a question of how active one is from day to day, but there are many other factors that come into play and they are not always well understood.
The calorie needs are determined by several factors including age, body weight, height, gender, physical activity level and overall health condition. For example, a physically active 25-year-old man who is 6 feet tall will typically require many more calories than a sedentary 70-year-old woman who is 5 feet tall. The U.S. Department of Health states that the average adult man needs about 2,000 to 3,000 calories a day to maintain his weight, and the average adult woman needs about 1,600 to 2,400 calories.
The body only needs a few calories to survive, but eating too few calories can disrupt normal body functions. When this happens, the body will only focus on the essential survival functions and may neglect other functions that are important for overall health and well-being. Unless medically supervised, Harvard Health Publications suggests women eat at least 1,200 calories per day and men at least 1,500 calories per day. This is why those who are trying to lose weight should be aware of their individual calorie needs and make sure that, while they reduce their intake, they still meet the nutritional needs of their bodies.
How to lose weight ?
The most important thing to lose weight is to maintain a calorie deficit and eat a balanced diet. The general recommendation for most people is to consume about 300 to 500 calories less than their daily maintenance level, which is typically around 1,500 to 2,000 calories for women and 2,000 to 2,500 calories for men, depending on their activity level. Rather, stick with whole foods like vegetables, lean protein, fruits and whole grains. Stay away from sugary drinks and processed snacks. Protein is particularly important as it helps control hunger and preserves muscle while losing fat. Even when eating healthy foods, portion control is a major factor. Rather than extreme diets, concentrate on consistent and sustainable eating habits that you can maintain in the long run for safe and lasting weight loss.
How to gain weight ?
To gain weight the healthy way you need to eat more calories than your body burns in a day – a calorie surplus. Most should aim for around 300 to 500 extra calories above their maintenance level (usually about 2,000 to 2,500 calories for women and 2,500 to 3,000 for men, depending on activity). Eat foods that are good sources of nutrients such as rice, oats, nuts, dairy, eggs, lean meat, healthy oils, etc. Don’t just eat junk food. Eating more protein can help you gain weight and build muscle, especially if you’re also doing strength training. Add more meals and snack between meals to reach your calorie goal. Consistency is important for steady, healthy, long-term weight gain.
Calories in Our daily foods
Fruits
Fruits are healthy but contain natural sugar (fructose), so portion control still matters.
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium (182g) | 95 |
| Banana | 1 medium (118g) | 105 |
| Grapes | 1 cup | 100 |
| Orange | 1 medium | 62 |
| Pear | 1 medium | 101 |
| Mango | 1 cup sliced | 99 |
| Pineapple | 1 cup | 82 |
| Strawberry | 1 cup | 53 |
| Watermelon | 1 cup | 50 |
| Papaya | 1 cup | 55 |
Vegetables
Vegetables are low in calories and ideal for weight loss.
| Food | Serving Size | Calories |
|---|---|---|
| Broccoli | 1 cup | 55 |
| Carrots | 1 cup | 52 |
| Cucumber | 1 cup | 16 |
| Spinach | 1 cup | 7 |
| Lettuce | 1 cup | 5 |
| Cauliflower | 1 cup | 25 |
| Eggplant | 1 cup | 35 |
| Tomato | 1 medium | 22 |
| Green Beans | 1 cup | 44 |
| Bell Pepper | 1 cup | 30 |
Protein Foods
Important for muscle building and weight control.
| Food | Serving Size | Calories |
|---|---|---|
| Chicken Breast | 100g | 165 |
| Egg | 1 large | 70 |
| Fish (Salmon) | 100g | 208 |
| Tuna | 100g | 132 |
| Beef (lean) | 100g | 250 |
| Lentils | 1 cup cooked | 230 |
| Chickpeas | 1 cup | 269 |
| Tofu | 100g | 76 |
| Milk | 1 cup | 103 |
| Yogurt | 1 cup | 150 |
Carbohydrates
Main energy source — should be controlled for weight loss.
| Food | Serving Size | Calories |
|---|---|---|
| White Rice | 1 cup cooked | 205 |
| Brown Rice | 1 cup cooked | 215 |
| Bread | 1 slice | 80 |
| Oats | 1 cup cooked | 150 |
| Pasta | 1 cup cooked | 221 |
| Potato | 1 medium | 160 |
| Sweet Potato | 1 medium | 112 |
| Corn | 1 cup | 132 |
Healthy Fats & Snacks
High calorie — good for weight gain if used properly.
| Food | Serving Size | Calories |
|---|---|---|
| Almonds | 1 handful (28g) | 164 |
| Peanut Butter | 1 tbsp | 95 |
| Olive Oil | 1 tbsp | 119 |
| Cashews | 1 handful | 157 |
| Walnuts | 1 handful | 185 |
| Avocado | 1 medium | 240 |
Drinks
Hidden calories often ignored in diets.
| Food | Serving Size | Calories |
|---|---|---|
| Water | 1 glass | 0 |
| Milk | 1 cup | 103 |
| Coca Cola | 1 can | 140 |
| Orange Juice | 1 cup | 110 |
| Tea (no sugar) | 1 cup | 2 |
| Coffee (black) | 1 cup | 2 |
Mifflin-St Jeor Equation : (BMR Calculation)
For Men :
BMR = 10W + 6.25H − 5A + 5
For Women
BMR = 10W + 6.25H − 5A − 161
Where W = weight (kg), H = height (cm), and A = age (years).
Medical & Health Disclaimer
This calorie calculator will provide you with estimated results based on standard scientific formulas. for educational purposes and for information purposes only.
Results are most accurate for adults aged 15–80 years. It should not be used for children or clinical diagnosis.
Individual caloric needs will vary depending on metabolism, genetics, muscle mass, hormone levels and lifestyle factors.
This tool does not replace medical advice. Always consult a qualified healthcare professional before making dietary changes.
Calorie Calculator FAQ
A calorie calculator estimates daily calorie needs based on age, weight, height, gender, and activity level.
Disclaimer
This content is provided for educational and informational purposes only. It is not intended as medical advice. Always consult a qualified healthcare professional or nutritionist before making any changes to your diet or health routine.
Content Updated At : 16/05/2026