Calorie Calculator – Daily Calorie Needs Explained
Use this free Calorie Calculator to estimate your daily calorie needs (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations. Enter your details in metric or US units and get instant results for all activity levels, plus example meal plans and calories burned by exercise.
Calorie Calculation Formulas
- Mifflin-St Jeor:
Men: BMR = 10W + 6.25H - 5A + 5
Women: BMR = 10W + 6.25H - 5A - 161
- Revised Harris-Benedict:
Men: BMR = 13.397W + 4.799H - 5.677A + 88.362
Women: BMR = 9.247W + 3.098H - 4.330A + 447.593
- Katch-McArdle:
BMR = 370 + 21.6 × LBM, where LBM = (1 - F) × W, F = body fat % / 100
Activity Factors
| Activity Level |
Factor |
| Sedentary (little or no exercise) | 1.2 |
| Light (exercise 1-3 times/week) | 1.375 |
| Moderate (exercise 4-5 times/week) | 1.55 |
| Active (daily or intense 3-4 times/week) | 1.725 |
| Very Active (intense 6-7 times/week) | 1.9 |
| Extra Active (very intense daily or physical job) | 2.0 |
Calories in Common Foods
| Food |
Serving Size |
Calories |
| Apple | 1 (4 oz.) | 59 |
| Banana | 1 (6 oz.) | 151 |
| Bread, white | 1 slice (1 oz.) | 75 |
| Egg | 1 large | 78 |
| Pizza | 1 slice (14") | 285 |
| Rice | 1 cup cooked | 206 |
| Milk (Whole) | 1 cup | 146 |
| Yogurt (low-fat) | 1 cup | 154 |
Sample Meal Plans
| Meal |
1200 Cal Plan |
1500 Cal Plan |
2000 Cal Plan |
| Breakfast | All-bran cereal (125) Milk (50) Banana (90) | Granola (120) Greek yogurt (120) Blueberries (40) | Buttered toast (150) Egg (80) Banana (90) Almonds (170) |
| Snack | Cucumber (30) Avocado dip (50) | Orange (70) | Greek yogurt (120) Blueberries (40) |
| Lunch | Grilled cheese with tomato (300) Salad (50) | Chicken and vegetable soup (300) Bread (100) | Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) | Hummus (50) Baby carrots (35) Crackers (65) |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) | Steak (375) Mashed potatoes (150) Asparagus (75) | Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
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 (moderate) | 454 | 562 | 671 |
| Basketball | 340 | 422 | 503 |
| Soccer | 397 | 492 | 587 |
Food Energy Components
| Component |
Calories/gram |
| Fat | 8.8 |
| Proteins | 4.1 |
| Carbohydrates | 4.1 |
| Fiber | 1.9 |
| Ethanol (alcohol) | 6.9 |
Example Calculation
A 30-year-old male, 5'9" (175 cm), 154 lbs (70 kg), moderate activity:
Mifflin-St Jeor: BMR = 10×70 + 6.25×175 - 5×30 + 5 = 1663.75 kcal
TDEE = 1663.75 × 1.55 = 2578 kcal/day
What are Calories?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from food and drink, and the energy they use in physical activity. Balancing the calories you eat and drink with the calories you burn is key to maintaining, losing, or gaining weight.