Calorie calculator.
Estimate daily calories, BMR, TDEE, weight-loss targets, weight-gain targets, and food calories using multiple professional calorie formulas..
Use the Calorie Calculator.
Choose a formula, set your activity level, pick a goal, and get smart written guidance with your result.
Enter your values
Smart answer
Enter your values to see a practical explanation.
⚠ Disclaimer: Calorie calculators are estimates based on population formulas. They are useful for planning, but they are not medical advice and they do not replace guidance from a physician, registered dietitian, or qualified nutrition professional. Do not use this tool for extreme restriction, eating disorder recovery, pregnancy nutrition, child nutrition, or medical diets without professional support.
About the calorie calculator
This calorie calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR is the energy your body uses at rest for basic functions. TDEE estimates your full daily calorie needs after activity is included.
Use the result as a starting point. If your weight is stable for two to four weeks, your real-world maintenance calories are close to your average intake. If your weight changes faster or slower than expected, adjust gradually instead of making extreme changes.
Calorie calculation formulas explained
Mifflin-St Jeor
A modern default for most adults. It estimates resting calorie needs from weight, height, age, and sex.
Women: 10W + 6.25H − 5A − 161
Harris-Benedict
A classic calorie equation. This page uses the revised version, which is helpful for comparison against Mifflin-St Jeor.
Women: 447.593 + 9.247W + 3.098H − 4.330A
Katch-McArdle
A lean-body-mass formula. It can be useful when you know your body fat percentage.
Activity level guide
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no structured exercise | × 1.2 |
| Lightly active | Exercise 1–3 days per week | × 1.375 |
| Moderately active | Exercise 3–5 days per week | × 1.55 |
| Very active | Hard exercise 6–7 days per week | × 1.725 |
| Extra active | Physical job or twice-daily training | × 1.9 |
How to use the result
To maintain weight, start around your TDEE. To lose fat, start with a modest deficit such as 250–500 calories per day. To gain weight or muscle, start with a small surplus such as 250–300 calories per day and monitor progress.
Food calorie converter explained
The built-in food calorie converter estimates calories from grams using a simple nutrition-label style formula:
Calories = grams × calories per 100 g ÷ 100
For packaged foods, use the calories per 100 g from the label for the most relevant estimate.
Common food calories per 100 grams
Use this list as a quick reference for the food calorie converter. Values are approximate because brands, cooking methods, water content, and recipe ingredients can change calorie density.
| Food | Calories per 100 g | Useful note |
|---|---|---|
| Cooked white rice | 130 kcal | Common cooked serving base |
| Cooked brown rice | 111 kcal | Higher fiber rice option |
| Cooked pasta | 120 kcal | Varies by pasta type and cooking time |
| Boiled potato | 77 kcal | Lower calorie starchy food |
| Sweet potato | 86 kcal | Common baked or boiled estimate |
| Whole wheat bread | 247 kcal | Check label for brand accuracy |
| Oats, dry | 389 kcal | Dry oats before adding water or milk |
| Chicken breast, cooked | 165 kcal | Lean protein estimate |
| Beef, cooked average | 250 kcal | Depends heavily on fat percentage |
| Salmon, cooked | 208 kcal | Higher-fat fish estimate |
| Egg, whole | 155 kcal | Equivalent per 100 g, not per egg |
| Greek yogurt, plain | 59 kcal | Varies by fat percentage |
| Cheddar cheese | 402 kcal | Energy-dense dairy food |
| Banana | 89 kcal | Common fruit estimate |
| Apple | 52 kcal | Raw apple with skin estimate |
| Avocado | 160 kcal | Higher-fat fruit |
| Broccoli | 34 kcal | Low-calorie vegetable |
| Olive oil | 884 kcal | Very calorie dense; measure carefully |
| Peanut butter | 579 kcal | Calorie dense spread |
| Almonds | 607 kcal | Calorie dense nuts |
| Pizza, average | 266 kcal | Varies by crust, cheese, and toppings |
| French fries | 295 kcal | Depends on oil and cooking method |
FAQ
How does the calorie calculator work?
It estimates BMR using your selected formula, then multiplies BMR by your activity level to estimate TDEE. The result includes maintenance calories plus common fat-loss and weight-gain targets.
Which formula should I choose?
Use Mifflin-St Jeor as the default for most adults. Use Harris-Benedict when you want a classic comparison. Use Katch-McArdle when you know your body fat percentage and want a lean-mass based estimate.
What is BMR?
BMR is the estimated number of calories your body uses at rest for essential functions such as breathing, circulation, and cell repair.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It estimates your total daily calorie burn after activity is included.
How many calories should I eat to lose weight?
A practical starting point is usually 250–500 calories below estimated TDEE. Adjust based on your average body weight trend over two to four weeks.
How does the food calorie converter work?
It multiplies portion size in grams by the food’s calories per 100 grams, then divides by 100.
Is this calculator suitable for children?
No. This calculator is designed for adults. Children and teenagers have different nutritional needs based on growth and development.