Calorie Calculator

Result

You need 8,588 Calories/day to maintain your weight.
8,588
You need 8,088 Calories/day to lose 1 lb per week.
8,088
You need 7,588 Calories/day to lose 2 lb per week.
7,588
You need 9,088 Calories/day to gain 1 lb per week.
9,088
You need 9,588 Calories/day to gain 2 lb per week.
9,588
Age
Gender  
Height feet inches
Weight pounds
Height centimeters
Weight kilograms
Activity
 

Food Energy Converter

The following converter can be used to convert the values between Calorie and other common food energy units.

= 4.1868

Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

Reference

This Calorie Calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:

    BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5         (man)
    BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161     (woman)

The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To loss 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu.

The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.

The results of the Calorie Calculator are based on an estimated average.

Calories in Common Foods

FoodSizeCalories
Apple1 small (4 oz.)80
Banana1 medium (6 oz.)101
Grapeeach2
Mango1 (8 oz.)135
Orange1 (4 oz.)71
Pear1 (5 oz.)100
Peach1 (6 oz.)38
Pineapple1 cup80
Strawberry1 cup53
Watermelon1 cup45
   
Asparagus1 cup, boiled36
Bean curd4 oz.81
Broccoli1 cup40
Carrots1 cup45
Cucumbereach30
Eggplant1 cup, boiled38
Lettuce1 cup7
Tomato1 cup29
   
Beef, regular, cooked1 slice (2 oz.)120
Chicken, cooked1 slice (2 oz.)95
Egglarge79
Fish, Catfish, cooked2 oz.80
Pork, cooked1 slice (2 oz.)130
Shrimp, cooked 2 oz.70
   
Bread, regular1 slice (1 oz.)75
Butter1 tea spoon100
Caesar salad1 serving (3 cups)360
Cheeseburger1 (McDonald Medium)360
Chocolate1 oz.150
Corn1 cup, cooked140
Hamburger1 (McDonald Medium)280
Pizza1 slice180
Potato (uncooked)1 (6 oz.)120
Rice, cooked1 cup 225
Sandwich1 (6" Subway)310
   
Beer, regular1 can or bottle150
Coca-Cola Classic1 cup97
Diet Coke1 cup3
Milk, low-fat (1%)1 cup104
Milk, low-fat (2%)1 cup121
Milk, whole1 cup150
Orange Juice / Apple Cider1 cup115
Yogurt, low-fat1 cup200
Yogurt, non-fat1 cup150

* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters

Calories Burning Rate of Common Exercises

The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.

Activity (1 hour)125 lbs person155 lbs person185 lbs person
Golf (Using Cart)210260310
Walk240300360
Kayaking300370440
Softball/Baseball300370440
Swimming360440530
Tennis420520620
Running480600710
Bicycling480600710
Football480600710
Basketball480600710
Soccer480600710

Energy of Common Food Components

Food ComponentskJ/gCalorie(kcal)/gkJ/ounceCalorie(kcal)/ounce
Fat378.81,049249
Proteins174.1482116
Carbohydrates174.1482116
Fiber81.922754
Ethanol (drinking alcohol)296.9822196
Organic acids133.136988
Polyols (sugar alcohols, sweeteners)102.428368