This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average.
The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount
of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor
Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised
Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE),
which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations,
the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula
can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:
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, which accounts for times during the day when a person is not at rest. 1 pound, or approximately 0.45 kg, equates to about
3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories
necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain
body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.
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, and can result in the opposite
effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR,
since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly
when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic
processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental
effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of
fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important
to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.
Calorie Counting as a Means for Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps: Determine your BMR
using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation
of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will
not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more! Determine your weight loss goals. Recall that
1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day
will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative
health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a
registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting
calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower
number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where
zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.
Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination
of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories
per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each
day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,000-calorie diet.
How Many Calories Do You Need?
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body
actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this,
is different for all people – there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity,
and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake
than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000
calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.
Calories: Different Kinds and Their Effects
The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of
calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that
the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature
of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist.
Calories in Common Foods
| Food |
Serving Size |
Calories |
kJ |
| Fruit |
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables |
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
| Proteins |
| Beef, regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Common Meals/Snacks |
| Bread, white | 1 slice (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | 1 cup cooked | 206 | 862 |
| Sandwich | 1 (6" Subway Turkey) | 200 | 837 |
| Beverages/Dairy |
| Beer | 1 can | 154 | 645 |
| Coca-Cola Classic | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Apple cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fat) | 1 cup | 110 | 461 |
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
2000, 1500, and 1200 Calorie 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) |
| Total |
345 Calories |
350 Calories |
650 Calories |
| 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) |
| Total |
450 Calories |
550 Calories |
685 Calories |
| 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) |
| Total |
405 Calories |
600 Calories |
665 Calories |
Calories Burned from Common Exercises:
| Activity (1 hour) |
125 lb person |
155 lb person |
185 lb person |
| Golf (using cart) | 198 | 246 | 294 |
| Walking (3.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (free-style, moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Running (9 minute mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph, moderate) | 454 | 562 | 671 |
| Football (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
Energy from Common Food Components
| Food Components |
kJ per gram |
Calorie (kcal) per gram |
kJ per ounce |
Calorie (kcal) per ounce |
| Fat | 37 | 8.8 | 1,049 | 249 |
| Proteins | 17 | 4.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |
| Ethanol (drinking alcohol) | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sugar alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
