Calculate your daily calorie needs using the Mifflin-St Jeor equation — see your BMR, TDEE, and macro breakdown for weight loss, maintenance, or muscle gain goals.
This Calorie Calculator is based on the Mifflin-St Jeor Equation, which is considered the most accurate equation for calculating Basal Metabolic Rate (BMR) for the general population. The results provide an estimated average of daily calorie needs based on your personal metrics and activity level.
The calculator also provides zigzag calorie cycling schedules and weight loss recommendations. Understanding your daily caloric needs is the first step toward achieving your health and fitness goals, whether you want to maintain, lose, or gain weight.
The most accurate BMR equation for the general population. This is what our calculator uses.
An earlier equation that was widely used before Mifflin-St Jeor was introduced.
Takes lean body mass into account. More accurate for lean individuals who know their body fat percentage.
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman.
2,000 - 3,000
calories per day to maintain weight
1,600 - 2,400
calories per day to maintain weight
Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories per day unless supervised by doctors. Consuming too few calories can result in the body functioning poorly.
Calorie counting with the intent of losing weight can be broken down into a few general steps:
Use one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be more accurate. Remember these are approximations – subtracting exactly 500 calories won't necessarily result in exactly 1 pound lost per week.
1 pound (~0.45 kg) equals approximately 3,500 calories. Reducing daily intake by 500 calories per day theoretically results in 1 pound loss per week. It's generally not advisable to lose more than 2 pounds per week. Consult your doctor for plans exceeding this.
Use smartphone apps, websites, or even a simple journal to track your calorie intake. After meticulously measuring a few typical meals, estimating becomes much easier over time.
Track changes over time and adjust as needed. Take measurements weekly rather than daily, and weigh yourself under consistent conditions (like right after waking up).
Weight loss is a marathon, not a sprint. Find a sustainable approach that works for your lifestyle long-term.
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. When you consistently restrict calories, your body may adapt by lowering its metabolic rate, leading to a weight loss plateau. Zigzag cycling prevents this by varying your daily calorie intake while maintaining the same weekly total.
For example, if your target is 14,000 calories per week, you could eat 2,300 calories on three days and 1,775 on the other four days, rather than eating 2,000 every day. Both approaches consume 14,000 calories weekly, but the zigzag method prevents metabolic adaptation.
The main sources of calories are carbohydrates, proteins, and fat, with alcohol also being a significant portion for many people. Some studies show that the calories on nutrition labels and the calories actually consumed can vary significantly due to how food is processed and digested.
Calorically dense per serving size. Includes fats, oils, fried foods, and sugary items. Some like avocados, nuts, and whole grains are healthy in moderation.
Fewer calories per serving. Includes vegetables, certain fruits, and lean proteins. Great for volume eating while maintaining calorie deficit.
Calories with few to no nutrients. Found in added sugars, solid fats, and processed snacks. Drinks comprise ~21% of the typical person's diet.
| Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
|---|---|---|---|---|
| Fat | 37 | 8.8 | 1,049 | 249 |
| Proteins | 17 | 4.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |
| Ethanol (alcohol) | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sweeteners) | 10 | 2.4 | 283 | 68 |
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Beef, regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Bread, white | 1 slice (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | 1 cup cooked | 206 | 862 |
| Sandwich | 1 (6" Subway Turkey) | 200 | 837 |
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Beer | 1 can | 154 | 645 |
| Coca-Cola Classic | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Apple cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fat) | 1 cup | 110 | 461 |
* 1 cup ≈ 250 milliliters, 1 tablespoon = 14.2 grams
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal (125) Milk (50) Banana (90) Total: 345 cal | Granola (120) Greek yogurt (120) Blueberries (40) Total: 350 cal | Buttered toast (150) Egg (80) Banana (90) Almonds (170) Total: 650 cal |
| AM Snack | Cucumber (30) Avocado dip (50) | Orange (70) | Greek yogurt (120) Blueberries (40) |
| Lunch | Grilled cheese with tomato (300) Salad (50) Total: 450 cal | Chicken and vegetable soup (300) Bread (100) Total: 550 cal | Grilled chicken (225) Grilled vegetables (125) Pasta (185) Total: 685 cal |
| PM Snack | Walnuts (100) | Apple (75) Peanut butter (75) | Hummus (50) Baby carrots (35) Crackers (65) |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) Total: 405 cal | Steak (375) Mashed potatoes (150) Asparagus (75) Total: 600 cal | Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) Total: 665 cal |
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Golf (cart) | 198 | 246 | 294 |
| Walking (3.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Running (9 min mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph) | 454 | 562 | 671 |
| Football (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
It is inadvisable to lower calorie intake by more than 1,000 calories per day. Losing more than 2 pounds per week can be unhealthy and may result in muscle loss, dehydration, and a slower metabolism.
Proper diet and exercise is largely accepted as the best way to lose weight. Maintaining adequate fiber intake and balanced nutrition is essential. Depriving the body of nutrients can have serious detrimental effects.
Weight lost through crash diets is often regained as fat, putting you in a worse state than before. Focus on finding a sustainable approach that fits your lifestyle and can be maintained long-term.