Calculate your daily calorie needs for weight loss, maintenance, or gain
To maintain your current weight
Alternating calorie intake can help prevent plateaus
| Schedule 1 |
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| Schedule 2 |
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Our calorie calculator helps you estimate the number of calories you need to consume each day based on your age, gender, weight, height, and activity level. Whether your goal is to lose weight, maintain your current weight, or gain weight, this calculator provides personalized recommendations to help you achieve your goals.
Your BMR is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. This is the minimum energy your body needs to survive. Even if you stayed in bed all day, your body would burn these calories.
Your TDEE is your BMR multiplied by an activity factor that accounts for your daily movement and exercise. This is the total number of calories you burn in a day, including all activities. To maintain your current weight, you should consume approximately this many calories per day.
Zigzag calorie cycling is an approach that alternates between higher and lower calorie days while maintaining the same weekly total. This method can help:
The calculator provides two different zigzag schedules. Schedule 1 features two higher calorie days and five lower calorie days, while Schedule 2 gradually increases and decreases calories throughout the week. Both achieve the same weekly calorie total.
Understanding how many calories different activities burn can help you plan your exercise routine and diet. Here's a breakdown for different body weights:
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Golf (using cart) | 198 cal | 246 cal | 294 cal |
| Walking (3.5 mph) | 215 cal | 267 cal | 319 cal |
| Kayaking | 283 cal | 352 cal | 420 cal |
| Softball/Baseball | 289 cal | 359 cal | 428 cal |
| Basketball (general) | 340 cal | 422 cal | 503 cal |
| Swimming (freestyle, moderate) | 397 cal | 492 cal | 587 cal |
| Tennis (general) | 397 cal | 492 cal | 587 cal |
| Soccer (general) | 397 cal | 492 cal | 587 cal |
| Football (general) | 399 cal | 494 cal | 588 cal |
| Bicycling (12-14 mph, moderate) | 454 cal | 562 cal | 671 cal |
| Running (9 minute mile) | 624 cal | 773 cal | 923 cal |
Note: Calorie burn varies based on intensity, individual metabolism, and fitness level. These are estimates.
Here are sample meal plans for different calorie targets. These provide balanced nutrition while meeting specific calorie goals:
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | All-bran cereal (125), Milk (50), Banana (90) | 265 cal |
| Snack | Cucumber (30), Avocado dip (50) | 80 cal |
| Lunch | Grilled cheese with tomato (300), Salad (50) | 350 cal |
| Snack | Walnuts (100) | 100 cal |
| Dinner | Grilled Chicken (200), Brussel sprouts (100), Quinoa (105) | 405 cal |
| Total | 1,200 cal | |
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | Granola (120), Greek yogurt (120), Blueberries (40) | 280 cal |
| Snack | Orange (70) | 70 cal |
| Lunch | Chicken and vegetable soup (300), Bread (100) | 400 cal |
| Snack | Apple (75), Peanut butter (75) | 150 cal |
| Dinner | Steak (375), Mashed potatoes (150), Asparagus (75) | 600 cal |
| Total | 1,500 cal | |
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | Buttered toast (150), Egg (80), Banana (90), Almonds (170) | 490 cal |
| Snack | Greek yogurt (120), Blueberries (40) | 160 cal |
| Lunch | Grilled chicken (225), Grilled vegetables (125), Pasta (185) | 535 cal |
| Snack | Hummus (50), Baby carrots (35), Crackers (65) | 150 cal |
| Dinner | Grilled salmon (225), Brown rice (175), Green beans (100), Walnuts (165) | 665 cal |
| Total | 2,000 cal | |
Understanding the calorie content of common foods helps you make informed dietary choices:
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium (4 oz) | 59 cal |
| Banana | 1 medium (6 oz) | 151 cal |
| Grapes | 1 cup | 100 cal |
| Orange | 1 medium (4 oz) | 53 cal |
| Strawberries | 1 cup | 53 cal |
| Watermelon | 1 cup | 50 cal |
| Food | Serving Size | Calories |
|---|---|---|
| Broccoli | 1 cup | 45 cal |
| Carrots | 1 cup | 50 cal |
| Cucumber | 4 oz | 17 cal |
| Lettuce | 1 cup | 5 cal |
| Tomato | 1 cup | 22 cal |
| Asparagus | 1 cup | 27 cal |
| Food | Serving Size | Calories |
|---|---|---|
| Chicken breast (cooked) | 2 oz | 136 cal |
| Beef (cooked) | 2 oz | 142 cal |
| Salmon (cooked) | 2 oz | 136 cal |
| Egg | 1 large | 78 cal |
| Tofu | 4 oz | 86 cal |
| Shrimp (cooked) | 2 oz | 56 cal |
| Food | Serving Size | Calories |
|---|---|---|
| White bread | 1 slice (1 oz) | 75 cal |
| White rice (cooked) | 1 cup | 206 cal |
| Pasta (cooked) | 1 cup | 185 cal |
| Potato (baked) | 6 oz | 130 cal |
| Corn | 1 cup | 132 cal |
| Quinoa (cooked) | 1 cup | 222 cal |
| Food | Serving Size | Calories |
|---|---|---|
| Whole milk | 1 cup | 146 cal |
| Low-fat milk (1%) | 1 cup | 102 cal |
| Greek yogurt | 1 cup | 120 cal |
| Orange juice | 1 cup | 111 cal |
| Coca-Cola | 1 can (12 oz) | 150 cal |
| Beer | 1 can (12 oz) | 154 cal |
| Food | Serving Size | Calories |
|---|---|---|
| Pizza | 1 slice (14") | 285 cal |
| Cheeseburger | 1 sandwich | 285 cal |
| Caesar salad | 3 cups | 481 cal |
| Dark chocolate | 1 oz | 155 cal |
| Butter | 1 tablespoon | 102 cal |
| Almonds | 1 oz (23 nuts) | 164 cal |
Not all calories are created equal. The source of your calories matters for health, satiety, and body composition:
| Nutrient | Calories per Gram | Role in Body |
|---|---|---|
| Protein | 4 calories | Builds and repairs tissues, supports immune function |
| Carbohydrates | 4 calories | Primary energy source, fuels brain and muscles |
| Fat | 9 calories | Energy storage, hormone production, nutrient absorption |
| Alcohol | 7 calories | No nutritional value (empty calories) |
Seek guidance from a healthcare provider or registered dietitian if:
The calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered one of the most accurate BMR calculators. However, individual metabolism can vary by 10-15%, so use results as a starting point and adjust based on your actual progress.
Several factors can affect results: underestimating food portions, overestimating exercise calories, water retention, insufficient sleep, stress, medical conditions, or metabolic adaptation. Give any changes 2-4 weeks before adjusting, and ensure accurate tracking.
Your calculated calories already include your typical exercise based on activity level. If you do extra intense exercise beyond your normal routine, you can eat back 50-75% of those calories to fuel recovery while maintaining your deficit.
Technically yes for weight loss (calories in vs out), but food quality affects satiety, energy, muscle preservation, health markers, and sustainability. A balanced diet with whole foods will make achieving your goals much easier.
Recalculate every 10-15 pounds of weight loss or gain, as your calorie needs change with body weight. Also recalculate if your activity level changes significantly.
If you're eating too little, add calorie-dense healthy foods like nuts, nut butters, avocados, olive oil, and dried fruits. Chronic under-eating can slow metabolism and cause health problems.
This calorie calculator provides estimates based on established scientific equations. Results are approximations and should not replace professional medical advice. Individual calorie needs vary based on genetics, metabolism, medical conditions, medications, and other factors. Always consult with qualified healthcare professionals before making significant dietary changes, especially if you have medical conditions or are taking medications. Extreme calorie restriction should only be attempted under medical supervision.
All calorie calculations are performed directly in your browser using JavaScript. We do not store, collect, or transmit any of your personal health information. Your weight, height, age, and other data remain completely private on your device.
Our calorie calculator is fully responsive and works perfectly on all devices including smartphones, tablets, and desktop computers. Calculate your daily calorie needs on the go, anytime, anywhere!