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Calories need Calculator

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Calories need Calculator

Calorie Calculator

About 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.

Exercise Definitions

  • 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.

BMR Estimation Formulas

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

Where:
W = body weight in kg
H = body height in cm
A = age

Calorie Counting for Weight Loss

One pound of body weight is roughly equivalent to 3,500 calories. To lose 1 pound per week, you need to create a calorie deficit of approximately 500 calories per day. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects.

Important Note

The results are estimates based on average values. Individual calorie needs may vary based on metabolism, body composition, and other factors. It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. Consult with a healthcare professional before making significant changes to your diet or exercise routine.

Calories in Common Foods

Food Serving Size Calories
Fruits
Apple 1 (4 oz.) 59
Banana 1 (6 oz.) 151
Orange 1 (4 oz.) 53
Vegetables
Broccoli 1 cup 45
Carrots 1 cup 50
Lettuce 1 cup 5
Proteins
Chicken, cooked 2 oz. 136
Egg 1 large 78
Fish, cooked 2 oz. 136
Common Meals
Bread, white 1 slice (1 oz.) 75
Rice 1 cup cooked 206
Pizza 1 slice (14") 285
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