Use this calculator to estimate your daily calorie needs for weight maintenance, weight loss, or weight gain. The calculator is based on the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Enter your information to calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your activity level.
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are listed in the nutritional information on all food packaging. Many weight loss programs center around reducing the intake of calories.
When we talk about calories in food, we're actually referring to kilocalories (kcal). One kilocalorie equals 1,000 calories, which is the amount of energy needed to raise the temperature of 1 kilogram of water by 1°C.
Understanding your daily calorie needs is essential for:
Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. This includes breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transport. BMR accounts for about 60-70% of the total calories you burn each day.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day when exercise is taken into account. TDEE is calculated by multiplying your BMR by an activity factor that represents your daily activity level. Your TDEE represents the number of calories you need to consume daily to maintain your current weight.
Our calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate BMR formula for adults. The equation differs for men and women:
In imperial units (pounds and inches), the formula becomes:
Understanding the calorie content of different foods is essential for effective weight management. Below is a comprehensive reference of common foods and their calorie counts per typical serving size. All values are approximate and can vary based on preparation methods and specific brands.
| Food Item | Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Apple | 1 medium (182g) | 95 | 25 | 0.5 | 0.3 |
| Banana | 1 medium (118g) | 105 | 27 | 1.3 | 0.4 |
| Orange | 1 medium (131g) | 62 | 15 | 1.2 | 0.2 |
| Grapes | 1 cup (151g) | 104 | 27 | 1.1 | 0.2 |
| Strawberries | 1 cup (152g) | 49 | 12 | 1.0 | 0.5 |
| Blueberries | 1 cup (148g) | 84 | 21 | 1.1 | 0.5 |
| Watermelon | 1 cup diced (152g) | 46 | 11 | 0.9 | 0.2 |
| Avocado | 1 medium (201g) | 322 | 17 | 4.0 | 29 |
| Mango | 1 cup sliced (165g) | 99 | 25 | 1.4 | 0.6 |
| Pineapple | 1 cup chunks (165g) | 82 | 22 | 0.9 | 0.2 |
Note: Fruits are naturally low in fat and sodium, and they are cholesterol-free. They provide essential vitamins, minerals, and fiber.
| Food Item | Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Broccoli | 1 cup chopped (91g) | 31 | 6 | 2.5 | 0.3 |
| Carrots | 1 cup chopped (128g) | 52 | 12 | 1.2 | 0.3 |
| Spinach | 1 cup (30g) | 7 | 1 | 0.9 | 0.1 |
| Bell Peppers | 1 medium (119g) | 31 | 7 | 1.2 | 0.3 |
| Potato (baked) | 1 medium (173g) | 161 | 37 | 4.3 | 0.2 |
| Sweet Potato | 1 medium (130g) | 112 | 26 | 2.0 | 0.1 |
| Tomato | 1 medium (123g) | 22 | 5 | 1.1 | 0.2 |
| Cucumber | 1 cup sliced (119g) | 16 | 4 | 0.7 | 0.1 |
| Zucchini | 1 cup sliced (124g) | 19 | 4 | 1.4 | 0.4 |
| Cauliflower | 1 cup chopped (107g) | 27 | 5 | 2.1 | 0.3 |
Note: Most vegetables are low in calories and fat. Cooking methods can significantly affect calorie content (e.g., frying adds calories).
| Food Item | Serving Size | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Chicken Breast (skinless) | 3 oz (85g) | 128 | 26 | 2.7 | 0 |
| Salmon | 3 oz (85g) | 177 | 17 | 11 | 0 |
| Ground Beef (90% lean) | 3 oz (85g) | 182 | 22 | 10 | 0 |
| Tofu (firm) | 3 oz (85g) | 70 | 8 | 4 | 2 |
| Eggs | 1 large (50g) | 72 | 6.3 | 4.8 | 0.4 |
| Black Beans (cooked) | 1/2 cup (86g) | 114 | 7.6 | 0.5 | 20 |
| Greek Yogurt (plain, non-fat) | 1 cup (245g) | 130 | 23 | 0.4 | 9 |
| Turkey Breast | 3 oz (85g) | 125 | 26 | 1 | 0 |
| Tuna (canned in water) | 3 oz (85g) | 99 | 22 | 0.7 | 0 |
| Lentils (cooked) | 1/2 cup (99g) | 115 | 9 | 0.4 | 20 |
Note: Protein is essential for building and repairing tissues. Choose lean protein sources to minimize saturated fat intake.
| Food Item | Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| White Rice (cooked) | 1 cup (158g) | 205 | 45 | 4.3 | 0.4 |
| Brown Rice (cooked) | 1 cup (195g) | 216 | 45 | 5 | 1.8 |
| Whole Wheat Bread | 1 slice (32g) | 81 | 13.8 | 3.9 | 1.1 |
| Oatmeal (cooked) | 1 cup (234g) | 166 | 28 | 5.9 | 3.6 |
| Quinoa (cooked) | 1 cup (185g) | 222 | 39 | 8.1 | 3.6 |
| Pasta (cooked) | 1 cup (140g) | 221 | 43 | 8.1 | 1.3 |
| Whole Wheat Pasta | 1 cup (140g) | 174 | 37 | 7.5 | 0.8 |
| Potato (mashed with milk) | 1 cup (210g) | 174 | 37 | 4 | 0.2 |
| Corn (cooked) | 1 cup (164g) | 177 | 41 | 5.4 | 2.1 |
| Bagel (plain) | 1 medium (105g) | 289 | 56 | 11 | 1.7 |
Note: Whole grains provide more fiber, vitamins, and minerals than refined grains. They help you feel full longer and provide sustained energy.
| Food Item | Serving Size | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Whole Milk (3.25%) | 1 cup (244g) | 149 | 7.7 | 8 | 12 |
| Skim Milk (0% fat) | 1 cup (245g) | 83 | 8.3 | 0.2 | 12 |
| Cheddar Cheese | 1 oz (28g) | 115 | 7 | 9.4 | 0.4 |
| Greek Yogurt (plain) | 1 cup (245g) | 130 | 23 | 0.4 | 9 |
| Regular Yogurt (plain) | 1 cup (245g) | 149 | 8.5 | 8 | 11 |
| Butter | 1 tbsp (14g) | 102 | 0.1 | 12 | 0 |
| Almond Milk (unsweetened) | 1 cup (240ml) | 30 | 1 | 2.5 | 1 |
| Soy Milk (unsweetened) | 1 cup (240ml) | 80 | 7 | 4 | 4 |
| Cottage Cheese (1% fat) | 1/2 cup (113g) | 81 | 14 | 1.2 | 3 |
| Ice Cream (vanilla) | 1/2 cup (66g) | 137 | 2.3 | 7.3 | 16 |
Note: Dairy products are excellent sources of calcium, vitamin D, and protein. Choose low-fat or fat-free options to reduce calorie and saturated fat intake.
| Food Item | Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Dark Chocolate (70-85%) | 1 oz (28g) | 170 | 13 | 2 | 12 |
| Milk Chocolate | 1 oz (28g) | 152 | 16 | 2.2 | 8.8 |
| Potato Chips | 1 oz (28g) | 152 | 15 | 2 | 10 |
| Pretzels | 1 oz (28g) | 109 | 23 | 3 | 1 |
| Cookies (chocolate chip) | 1 medium (16g) | 78 | 11 | 0.9 | 3.6 |
| Granola Bar | 1 bar (24g) | 100 | 17 | 2 | 3.5 |
| Popcorn (air-popped) | 1 cup (8g) | 31 | 6 | 1 | 0.4 |
| Nuts (mixed) | 1 oz (28g) | 173 | 6 | 5 | 16 |
| Cake (chocolate with frosting) | 1 slice (64g) | 235 | 36 | 3 | 10 |
| Doughnut (glazed) | 1 medium (47g) | 192 | 22 | 2.5 | 11 |
Note: Snacks and sweets are often high in calories, sugar, and unhealthy fats. Enjoy these in moderation as part of a balanced diet.
| Beverage | Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Water | 1 cup (240ml) | 0 | 0 | 0 | 0 |
| Black Coffee | 1 cup (240ml) | 2 | 0 | 0.3 | 0 |
| Soda (regular cola) | 12 oz can (355ml) | 140 | 39 | 0 | 0 |
| Diet Soda | 12 oz can (355ml) | 0 | 0 | 0 | 0 |
| Orange Juice | 1 cup (248g) | 112 | 26 | 1.7 | 0.5 |
| Apple Juice | 1 cup (248g) | 114 | 28 | 0.3 | 0.3 |
| Beer (regular) | 12 oz (355ml) | 153 | 13 | 1.6 | 0 |
| Wine (red) | 5 oz (148ml) | 125 | 4 | 0.1 | 0 |
| Wine (white) | 5 oz (148ml) | 121 | 4 | 0.1 | 0 |
| Sports Drink | 12 oz (355ml) | 80 | 21 | 0 | 0 |
Note: Beverages can be a significant source of hidden calories, especially sugary drinks. Water should be your primary beverage for hydration without added calories.