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Calorie Calculator
A calorie calculator helps to estimate the number of calories you should consume in a day. It gives you an idea of how many daily calories are needed to maintain or achieve your ideal body weight.
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Macronutrient Distribution and Food Calorie Guide
Carbohydrates
Carbohydrates (also called Carbs) are the main source of energy through which our body functions. These macronutrients are broken into glucose (from sugar, starch) that ultimately fuels cells, tissues, and organs. Carbs are found in food like grains, potatoes, apples, corn, milk products, legumes, peas, etc. Your daily diet must have 45% to 65% carbohydrates.
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Protein
Proteins are building blocks of the body. Responsible for building, maintaining and repairing tissues, these construct muscles, cartilages, ligaments, bones, and skin. Considered as one of the most essential macronutrients, these are found in meat, fish, beans, dairy products, nuts and seeds, lentils, Quinoa grain, soy products, etc. Usually, an average adult requires 0.8 grams of protein per kilogram of their body weight daily. In total, protein should make up nearly 10% to 35% of your calories.
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Fat
Fats are nutrients that provide energy stored as a reserve for future use. They maintain body temperature and protect organs from shock, regulate growth and immune function. They are also necessary to absorb fat-soluble vitamins like Vitamin A, K, D and E. These are mostly found in butter, ghee, cream, avocados, dates, olives, etc. Your daily diet must have at least 20%-35% fat component.
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Common Foods and Their Calories
Do you think all calories count the same? The answer is no. Hence, understanding the calorie content of everyday foods is essential for managing weight, improving nutrition, and planning balanced meals. This is also because not all calories count the same. Different foods contain different calories and keeping a track of them can help you maintain, lose, or gain weight safely.
Fruits and Their Calories
Fruits are naturally nutritious and provide essential vitamins, minerals, and fiber. However, their calorie content can vary depending on the type and portion size.
Apple (1 medium, ~150g): 95 kcal
Banana (1 medium, ~118g): 105 kcal
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Tip: Fruits are low in calories but high in natural sugars. Incorporating fruits like apples or oranges as snacks helps satisfy hunger while providing vital nutrients.
Vegetables and Their Calories
Vegetables are low-calorie foods rich in fiber, vitamins, and antioxidants. They are ideal for weight management and overall health.
Carrot (1 medium, ~61g): 25 kcal
Tomato (1 medium, ~123g): 22 kcal
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Tip: Even starchy vegetables like potatoes can be part of a balanced diet if portion sizes are controlled. Steaming or baking is healthier than frying.
Grains and Cereals
Grains are carbohydrate-rich foods that provide energy. Whole grains are preferred over refined grains because they are higher in fiber and nutrients.
Rice (1 cup cooked, ~158g): 205 kcal
Wheat Roti (1 medium, ~40g): 120 kcal
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Tip: Whole grains like oats and quinoa release energy slowly, keeping you full longer and helping maintain blood sugar levels.
Dairy and Milk Products
Dairy foods provide protein, calcium, and essential fats. Their calorie content varies depending on fat content.
Whole Milk (1 cup, ~244g): 150 kcal
Skim Milk (1 cup, ~244g): 83 kcal
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Tip: Low-fat dairy is suitable for those managing calorie intake, while full-fat options provide extra energy for physically active individuals.
Proteins: Meat, Fish, and Eggs
Protein-rich foods are crucial for muscle repair and satiety. You must add high-protein low-calorie foods to your diet to build muscle mass while losing fat.
Chicken Breast (100g, cooked): 165 kcal
Egg (1 large): 70 kcal
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Tip: Lean meats and fish are healthier protein sources, while legumes are excellent for vegetarians seeking protein-rich foods.
Nuts and Seeds
Nuts and seeds are calorie-dense but packed with healthy fats, protein, and micronutrients.
Almonds (1 oz, ~28g): 164 kcal
Walnuts (1 oz, ~28g): 185 kcal
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Tip: Eat in moderation as a handful is enough to provide nutrients without excessive calories.
Oils and Fats
Oils are highly calorie-dense. Even small amounts can add significantly to daily calorie intake.
Olive Oil (1 tbsp, ~14g): 119 kcal
Butter (1 tbsp, ~14g): 102 kcal
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Tip: Use oils wisely; prefer cooking with heart-healthy oils like olive or sunflower oil instead of deep frying.
Beverages and Drinks
Calories in beverages often come from sugars or dairy content.
Black Coffee (1 cup): 2 kcal
Tea with Milk & Sugar (1 cup): 30–50 kcal
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Tip: Avoid sugar-laden drinks if you are tracking calories; opt for water, black coffee, or unsweetened tea.
Snacks and Fast Food
Processed foods and snacks are usually high in calories and low in nutrients.
Potato Chips (1 oz, ~28g): 152 kcal
Chocolate (1 bar, ~40g): 210 kcal
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Tip: Limit processed snacks to manage calorie intake effectively and prevent unhealthy weight gain.
A balanced approach leads to lasting results. Start with the right plan for your health.
What is a Calorie Calculator?
A calorie calculator is a handy tool used for determining how many calories your body needs every day. Whether your goal is to maintain weight, lose fat, or gain muscle, knowing how age, gender, and activity level affect calorie needs is essential.
Think of calories like fuel for your body. Just like a car needs the right amount of fuel to run smoothly, your body needs the right number of calories to function well, whether you are resting, walking, working out, or even sleeping.
The calorie calculator uses trusted scientific methods like the Mifflin-St. Jeor Equation or the Harris-Benedict Formula to give you an accurate estimate of your body’s calorie needs.
Why Use a Calorie Calculator?
Knowing your daily calorie needs can help you make better health decisions. Here is why it matters:
1
Plan Smarter Meals – Avoid guesswork and design a balanced diet based on your actual energy needs.
2
Stay on Track with Fitness Goals – Whether your goal is weight loss or muscle gain, a calorie calculator keeps you aligned.
3
Avoid Under or Overeating – Prevent eating too little or too much to avoid harming your metabolism and energy levels.
4
Support Existing Health Conditions – For people with diabetes, thyroid issues, obesity, or PCOS, personalised calorie tracking is crucial for effective disease management.
Know your body’s energy requirements and take proactive steps towards better health.
How Does a Calorie Calculator Work?
Here is how a calorie calculator works:
It calculates your Basal Metabolic Rate (BMR). This is the number of calories your body needs at rest, just to keep your organs working.
It adjusts for your physical activity. Whether you are mostly sitting, walking, or working out, your energy levels need to increase with your physical activity.
It considers your goal. The final calorie count is, then, adjusted based on whether you want to maintain, lose, or gain weight.
For example:
If you are moderately active and want to lose weight, your daily calorie estimate will be reduced to create a calorie deficit.
If your goal is muscle gain, the calculator will increase your daily calorie count to ensure a calorie surplus.
Get personalised insights into your health and fuel your body for success.
How to Calculate the Calories Your Body Requires?
Follow the steps given below to calculate the calories required by your body:
Step 1: Calculate Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs at rest, just to keep vital functions running (like breathing and heartbeat). The most commonly used formula to calculate BMR is the Mifflin-St - Jeor Equation. Check out the BMR formula for men and women below:
For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Step 2: Adjust for Activity Level (TDEE)
Once you get your BMR, multiply it by an Activity Factor to calculate your Total Daily Energy Expenditure (TDEE) — the number of calories you need per day, including physical activity. The following table shows the multiplier for various activity levels to calculate your TDEE:
Activity Level
Multiplier
Sedentary (little/no exercise)
BMR × 1.2
Lightly active (1–3 days/week)
BMR × 1.375
Moderately active (3–5 days/week)
BMR × 1.55
Very active (6–7 days/week)
BMR × 1.725
Super active (physical job & workouts)
BMR × 1.9
Step 3: Calculate Your Daily Calorie Requirement (TDEE)
Use the following formula to estimate how many calories you need to maintain your current weight:
Calories per Day = BMR × Activity Level Multiplier
Once you know your daily calorie needs, you can adjust them as per your goals:
To Lose Weight: Subtract ~500 calories/day
To Gain Muscle: Add ~250–500 calories/day
Scientific Formulas Used in the Calorie Calculator
The following scientific formulas are generally used in a calorie calculator:
Mifflin-St. Jeor Equation
The Mifflin-St. Jeor Equation is one of the most widely used and reliable equations for estimating Basal Metabolic Rate (BMR), the number of calories your body needs at rest.
Formula:
Men: BMR = 10W + 6.25H - 5A + 5
Women: BMR = 10W + 6.25H - 5A - 161
where W = weight in kilograms, H = height in centimeters and A = age in years
Revised Harris-Benedict Equation
The revised Harris-Benedict Equation is an older but still commonly used formula to calculate BMR despite slightly different coefficients:
Formula:
Men: BMR = 13.397W + 4.799H - 5.677A + 88.362
Women: BMR = 9.247W + 3.098H - 4.330A + 447.593
where W = weight in kg, H = height in cm and A = age in years
Katch-McArdle Formula
The Katch-McArdle equation is more accurate for people with known body fat percentage, as it calculates BMR based on lean body mass.
Formula:
BMR = 370 + 21.6 × (1 – F) × W
where W = body weight in kilograms and F = body fat percentage (expressed as a decimal)
For example, if someone has 20% body fat, F = 0.20
Trust the science behind your calorie needs and make informed decisions for your health.
Minimum Daily Calorie Intake
Going below a safe daily calorie intake can be harmful to your health, even if you are trying to lose weight. Each gender has a minimum threshold to ensure your body gets the proper nutrients and energy it needs to function properly. Take a look at the minimum daily calorie intake for men and women below:
Minimum Daily Calories for Men: 1,500 calories per day
Minimum Daily Calories for Women: 1,200 calories per day
Disclaimer: If you are pregnant, breast-feeding, a competitive athlete, or have a metabolic disease like diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs.
Consuming fewer calories than the recommended amount can lead to:
Weakness and fatigue
occur as your body does not have enough energy to function.
Nutrient deficiencies
can affect your overall health and well-being.
Hormonal imbalances
can disrupt metabolism and other body functions.
Keep your body fueled properly, just like you should keep your health protected.
How to Reduce Calories?
Embarking on a weight loss journey can be challenging. By incorporating some fundamental habits into your daily routine, you can make the process more sustainable and enjoyable. Focus on these simple yet effective habits to stay on track and achieve lasting results:
Do Not Skip Meals
Skipping meals can slow your metabolism and lead to later overeating. Aim for regular meals to keep your energy levels stable.
Eat Balanced Meals
Include a mix of carbohydrates, proteins, healthy fats, and fibre to ensure you are getting all the nutrients your body needs. You can prepare a diet chart based on your daily calorie requirements.
Choose Whole Foods
Whole, unprocessed foods are nutrient-dense and help your body perform at its best, while packaged foods often contain excess sugars and unhealthy fats.
Stay Hydrated
Drinking plenty of water keeps you feeling full and supports healthy digestion and metabolism.
Track Your Food Intake
Keeping a food diary or using an app helps you stay mindful of how many calories you should eat in a day to lose weight.
Listen to Your Body’s Signals
Pay attention to your hunger and fullness cues. Eating mindfully can prevent overeating and improve your relationship with food.
Stay on track with a sustainable approach to health and wellness.
Take It Gently
Drastically slashing your calorie intake may seem like a quick fix, but it often backfires. Extreme diets can slow down your metabolism, making it harder to lose weight over time. They can also trigger intense cravings, mood swings, and even lead to muscle loss, especially if you are not getting enough protein or exercising properly.
Instead, aim for a moderate calorie deficit of 300–500 calories per day. It is a more balanced approach that allows your body to adjust gradually, supports fat loss (not muscle), and is much easier to stick with in the long run. Remember, sustainable changes lead to sustainable results.
A balanced approach leads to lasting results. Start with the right plan for your health.
The Weight Loss Plateau
Hitting a plateau during your weight loss journey is completely normal and surprisingly common. It often occurs when your body adapts to your current routine. As you lose weight, your calorie needs change. Additionally, if you have lost some muscle along the way, your metabolism may slow down, making further progress a bit harder.
What can help?
1
Recalculate your calorie needs based on your current weight.2
Incorporate strength training to rebuild and preserve lean muscle mass.3
Gently increase your activity level—even a few extra minutes of walking or a new workout can make a difference.4
Stay consistent and patient. Progress may be slow, but with the right adjustments, it will pick up again.Overcome setbacks and stay on track for your health goals with the right support.
What Happens When Calories Are Too Low?
Consuming too few calories for an extended period can have serious implications on your overall health. When you consistently eat too little, your body may experience:
Muscle loss
Weakened immunity
Nutrient deficiencies
Brain fog and fatigue
Hormonal imbalances, particularly in women
Protect your body’s well-being with the right calorie intake and the right coverage.
How Much Should You Exercise?
Your activity level plays a significant role in determining how many calories you burn each day. Here is how different activity levels are classified:
Sedentary: Mostly sitting with no regular exercise.
Lightly Active: Engaging in light activity 1–3 days a week.
Moderately Active: Regular workouts 3–5 days a week.
Very Active: Intense workouts 6+ days a week or a physically demanding job.
Being honest about your activity level is crucial as it directly impacts the calorie estimate, ensuring that you are getting an accurate representation of your daily energy needs.You must also be aware of the myths about calorie burning during exercise to ensure that they add true value to your routine.
Adjust your daily activity and calorie intake for a healthier life, and make sure you are covered.
Can You Lose Fat and Build Muscles?
Yes, it is possible to lose fat and build muscle at the same time. However, it requires a balanced approach. Here is what you need:
A small calorie deficit of around 200–300 kcal per day
High protein intake to support muscle repair and growth
Regular strength training stimulates muscle building
Consistency and patience to see gradual, sustainable results
This approach not only helps you shed fat but also builds lean muscle, boosting your metabolism and supporting long-term health.
Build muscle and lose fat with a smart approach and the right health coverage.
FAQs
-
Q1. What is a calorie calculator?
Ans: A calorie calculator is an online tool that estimates the number of calories your body needs daily based on factors like age, gender, weight, height, and activity level. -
Q2. How does a calorie calculator estimate my needs?
Ans: A calorie calculator uses formulas, such as the Mifflin-St.. Jeor Equation or Harris-Benedict Formula, to calculate your Basal Metabolic Rate (BMR), then adjusts it for your activity level to determine your Total Daily Energy Expenditure (TDEE) or daily calorie needs. -
Q3. Why should I use a calorie calculator?
Ans: Using a calorie calculator helps you understand your daily energy requirements, aiding in weight management, regardless of whether you are aiming to lose, gain, or maintain weight. -
Q4. Are calorie calculators accurate?
Ans: While calorie calculators provide estimates based on standard equations, individual variations like metabolism and body composition can affect accuracy.
Health & Fitness Calculators
BMI chart for adults
BMI chart for children & teens
For Boys
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How to understand the BMI percentile chart for boys
The BMI Chart helps track Body Mass Index (BMI) in boys aged 5 to 18, indicating healthy, underweight, overweight, and obese ranges. The curved lines represent different BMI percentiles, showing how a child's BMI compares to peers.
At the bottom of the chart, ages from 5 to 18 years are displayed, while the left and right sides indicate BMI values. The black lines represent different percentiles
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How to understand the BMI percentile chart for girls
The BMI Chart tracks Body Mass Index (BMI) in girls aged 5 to 18, helping assess growth patterns and weight categories. The curved lines represent different BMI percentiles, showing how a child's BMI compares to peers.
At the bottom of the chart, ages from 5 to 18 years are listed, while the left and right sides display BMI values. The black lines represent percentiles
Read more
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