Calorie Calculator

Understanding Your Caloric Needs

Use this free Calorie Calculator to estimate the number of calories a person needs to consume each day. Whether your goal is to lose weight, gain muscle, or maintain your current physique, understanding your Total Daily Energy Expenditure (TDEE) is the first step.

How We Calculate Your Calories

This tool is based on the Mifflin-St Jeor Equation, which has been shown to be the most accurate formula for calculating BMR (Basal Metabolic Rate). BMR is the amount of energy your body expends per day at rest.

The Mifflin-St Jeor Equation:

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Effective Weight Loss Strategies

Losing weight is not just about eating less; it is about understanding the quality of your calories. To lose 1 pound (approximately 0.45 kg), you generally need a deficit of 3,500 calories. We recommend a daily deficit of 500 calories to lose about 1 pound per week.

What is Zigzag Calorie Cycling?

Constant calorie restriction can sometimes cause your metabolism to slow down. Zigzag calorie cycling involves alternating your daily calorie intake to prevent this adaptation. For example, you might eat more calories on workout days and fewer on rest days, while hitting the same weekly average.

The Zigzag schedule provided above calculates your "High Days" and "Low Days" to keep your metabolism active while you reach your goals.

Calories in Common Foods

Understanding portion sizes and calorie content is essential. Below is a reference guide for common foods, exercises, and sample meal plans.

Calories Burned from Common Exercises

Activities are calculated for a duration of 1 hour.

Sample Meal Plans