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Calorie Calculator

The free calorie calculator assists you to guess the proper calorie consumption to gain, lose, and maintain body weight according to your age, gender, weight, and activity level.


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The most accurate and best calorie calculator that help to understand how much calories per day an individual body needs to lose, gain or maintain weight. The smart tool uses the Mifflin-St Jeor Equation for BMR to calculate individual caloric intake estimations.

Before knowing about this calories calculator, let we begin with the term of ‘calories.’

What Are Calories?

A calorie is said to be as a unit of energy. In nutritional term, calories refer to the energy that individuals get from the food and drink they consume, and even the energy they use in physical activity. Remember that everyone needs different amounts of calorie requirements per day as it depending on age, size, and activity levels. Using the above caloric intake calculator will help you to calculate your body daily calorie intake needs.

Well, calories are mentioned in the nutritional information all food packaging. You can find several weight loss programs center around that reducing the intake of calories.

Types of Calories:

These are:

  1. A Small Calorie (cal) – it is said to be as an amount of energy that required to raise the temperature of 1 (g) gram of water by 1º Celsius (º C).
  2. A Large Calorie (kcal) – it is said to be as the amount of energy required to raise 1 (kg) kilogram of water by 1º C, it is also known as a kilocalorie.

Remember that 1 kcal is equal to 1,000 cal. Both terms ‘large calorie’ and ‘small calorie’ are frequently used interchangeably; this is misleading. However, the calorie content that is listed on food labels refers to kilocalories. A 250-calorie chocolate bar actually packed with 250,000 calories.

Fast Facts On Calories:

  • Calories are energy that is essential for human health, and even the key is consuming the right amount of it
  • Every individual requires different amounts of energy per day as it depends on gender, age, size, and activity level
  • In the United States (U.S), people consume more than 11% of their daily caloric intake from fast food
  • Foods that are high in energy but low in nutritional value will provide empty calories

Calorie Calculator:

The most significant and best daily calorie intake calculator that helps to estimate the number of daily calories your body needs to lose, gain, or maintain your weight. The highly accurate calculator depends on the Mifflin-St Jeor equation that has been shown to be an accurate way of determining calorie intake needs in several optimistic studies. Sometimes this tool refers to a base calorie calculator as it calculates calories according to BMR or (Basal Metabolic Rates) and activity levels.

The Mifflin-St Jeor equation that is used by our calculator is given below:

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

Note: The Mifflin-St Jeor Equation has been proved to more accurate than the revised Harris-Benedict Equation in determining BMR or BASAL METABOLIC RATE.

Well, read on!

How To Use:

If you are wondering to know how many calories per day your body needs with the help of our calories per day calculator, you just have to stick on the following steps:

  • First, you have to enter the enter your age in the designated field
  • Then, you have to select the gender from the drop-down menu
  • Once you entered both above values, then you have to enter your height, it can be either in ft/in or in cm.
  • Very next, you have to enter your weight in the designated field; it can be either in lbs or kg
  • Right after, you have to choose your activity level from the drop-down menu, it can either (Sedentary, Lightly Active, Moderately Active, Very Active, Extremely Active)
  • Once done, finally, you have to hit the calculate button, and the calculator tells how many calories should you eat a day to maintain weight, mild weight loss, weight loss, extreme weight loss, or weight gain

Calories and Health:

In fact, the human body needs calories to survive. No doubt, without energy (calories), the cells in the human body would die, the lungs and heart would stop, and even the organs would not be able to carry out the basic processes for surviving. People consume this energy from different foods and drinks.

If individuals consumed only the number of calories needed per day, then no doubt they would probably have healthy lives. Optimistic studies reveal that calorie consumption that is too high or too low will eventually lead to health problems. Keep in mind, the number of calorie in food reveals how much potential energy they contain. However, it is not only calories that are important, but the substance from which the calories are taken also does matter.

The calorific values of the three main components of food are given below:

  • 1 g of carbohydrates contains 4 kcal
  • 1 g of protein contains 4 kcal
  • 1 g of fat contains 9 kcal

For Example:

How an individual would get calories from a single cup of large eggs, weighing 243 g, here is the breakdown:

Fat: 23.11 g

23.11 g x 9 kcal = 207.99 kcal

Protein: 30.52 g

30.52 x 4 kcal = 122.08 kcal

Carbohydrate: 1.75 g

1.75 x 4 kcal = 7 kcal

Well, 243 g of a raw egg loaded with 347 kcal – 122 kcal from protein, carbohydrate provides 7 kcal, and 208 kcal is taken from fat.

About Daily Requirements:

The U.S government states that:

  • The average man needs 2,700 kcal average calories per day
  • The average women need 2,200 kcal per day

No doubt, people have different metabolisms that burn energy at different rates; some individuals have a more active lifestyle than others, so not everybody requires the same number of calories each day.

The recommended calories per day depending on several factors like:

  • Overall General Health
  • Physical Activity Demands
  • Sex
  • Weight
  • Height
  • Body Shape

ADF or Zigzag Calorie Cycling:

Yes, people who want to shed their weight often look for diets that deliver instant results with little inconvenience or sacrifice. In the last decade, few dieters have stick to alternate day fasting (ADF, also said to be as zigzag caloric cycling), and this is a tremendous way to weight loss for certain individuals. Zigzag cycling can assist by not allowing the body to adapt to the lower calorie environment.

An individual on a zig-zag diet should have a combination of both high-calorie and low-calorie days to meet the same overall weekly calorie target.

What Is Zigzag Diet?

It is a powerful nutrition technique that also referred to as ‘calorie cycling’ or refeeding; it involves changing the number of calories an individual consumes per day throughout the week. According to the general approach, there are four days of change and the remaining three days are same, there are few people who prefer five days of change and the two days of the same, get a more clear picture with from the given graph.

When you stick on the zigzag diet, you will have to consume the same number of calories you usually would on 2-3 days of the week. And then, on the remaining 4-5 days, you have to consume more or fewer calories.

maintenance calorie calculator

Why Should You Follow The Zig-Zag Diet?

Zigzag dieting works as a great plateau-busting tool. Also, it can be modified to fit an individual personal caloric needs. An individual caloric baseline will be whatever he/she consuming when that plateau kicked in. An individual may be an athlete who consuming 3,500 calories per day and struggling to perform, or somebody trying to reduce weight at 1200 calories.

Remember that if you are down at 1200 calorie and still not shedding weight, in all likelihood you are not consuming enough, so avoid going below 1200 calories when you do calorie cycling.

How Many Calories Should I Eat to Lose Weight and Maintain Weight?

Well, according to experts, an average man needs to consume 2000 calories to lose one pound of weight per week, and only 2500 calories to maintain weight. And, an average woman needs to consume 1500 calories to lose one pound of weight per week, and only 2000 (per day) calories needed to maintain weight.

People Also Ask:

How Many Calories Do I Need to Gain Weight?

The key factor of weight gain is that an individual should have to eat more calories than he/she consume. If you want to gain weight slowly, then you should have to consume an additional 300 to 500 calories per day. And, if you want to gain weight fast, then you ought to consume an additional 700 to 1,000 calories a day.

Is a 1500 Calorie Diet Healthy?

The first thing that you have to remember that a 1,500 calorie diet is a bad idea for Athletes. No doubt, the individual body needs energy (calories) to perform at its best, and the 1500-calorie diet plan is just too low for most of us. The best part is, there is a no need to compromise on your health as you will be consuming nutrient-dense, low-calorie foods that will help to fuel your metabolism, keeps your energy levels high, and even mobilize the fat. But, you can find some weight loss plan which recommended that men should have to consume 1,500 t0 1,800 calories a day and women needs to consume 1,200 to 1,500 calories daily to reduce excess flab safely.

What Food Is Zero Calories?

When it comes ‘zero calories’ food, it means the foods that are low in calorie, nutritious, and even require the body to burn more calories in processing them for energy. Now, such foods are:

  • Lettuce: 5 calories per cup (35 gm)
  • Cucumbers: 8 calories per cup (50 gm)
  • Celery: 14 calories per cup (100 gm)
  • Zucchini: 21 calories per cup (124 gm)
  • Broccoli: 31 calories per cup (90 gm)
  • Tomatoes: 32 calories per cup (180 gm)
  • Watermelon: 46 calories per cup (150 gm)
  • Carrots: 52 calories per cup (130 gm)
  • Apples: 53 calories per cup (110 gm)
  • Grapefruit: 69 calories per cup (230 gm)

What Drinks Have Zero Calories?

The Coca-Cola Company offers some drinks that are in low- and no-calorie:

  • Coke Zero Sugar, Diet Coke
  • DASANI, DASANI Flavors, DASANI Sparkling
  • Fanta Zero
  • Fresca
  • Gold Peak Unsweetened Tea
  • Minute Maid Light
  • Pibb Zero

How Much Weight Will I Lose If I Eat 1200 Calories a Day?

Well, the 1200 calorie diet plan is one of the most significant ways to lose 20 pounds within 90 days. You can find few people who go on a very low-calorie diet for rapid weight loss, and they are often consuming only 800 calories a day. Usually, the low-calorie diet includes special foods like shakes, soups, or bars to replace meals and for added vitamins. Optimistic studies reveal that if a person sticks on a very low-calorie diet, then he/she can achieve weight loss up to 3 to 5 pounds per week.

Is 1200 Calories a Day Enough?

According to the general rule, people need at least 1,200 calories each day to stay healthy. People who have an arduous fitness routine or perform different activities daily ought to consume more calories. Keep in mind, if you reduce your daily calorie intake below 1,200 calories, it means you are hurting your body along with your weight loss plans.

Can You Lose Weight Eating 1000 Calories a Day?

The 1000 calorie diet works best for women who are small framed and do not work out often. Well, the rationale behind this diet is that the drastic reduction of caloric intake daily results in weight loss, with little or even no physical activity. The 1000 calorie plan generates energy shortage of 500-1000 calories and even assists in burning approximately 8% of fat. In simple words, the 1000 calories of food each day help to lose weight quickly in a short span of time.

Caution: You have to consult with your health care provider to know whether this diet plan will suitable your body.

How Can I Lose A lb a Day?

If you want to lose a pound per day, you have to burn 3500 calories as 3500 calories equal about 1 pound (0.45 kg) of fat. However, if you cut about 500-1000 calories a day from your regular diet, then you lose about 1-2 lb a week. Remember that to burn 1000 calories; you have to do high-intensity interval training maximum for over an hour.

Is a 1200 calorie deficit too much?

As a rough estimation:

  • A woman should have to consume a minimum of 1,200 to 1,400 calorie daily
  • A man should have to consume 1,400 to 1,800 calories each day

If you want to lose 0.5-1kg of body fat per week, then you will have to create a calorie deficit of 200-300 calories per day.

Can You Burn Calories By Drinking Water?

Water plays a key role in stimulating weight loss as it is the main catalyst in burning both fat and calories. Studies reveal that consuming water helps increase thermogenesis, that helps burns calories. Drinking water has to be complemented with an exercise and low-calorie diet.

Women need to drink 2200 mL, and men need to drink 3000 mL of water per day if they do not work out. But, if you work out regularly maximum for 60 min, then the amount of water intake should be more. Experts recommended that you ought to drink 900 mL of water or sip on 150-300 mL of water every 15 to 20 min while exercising.

Apart from drinking water, you can also consume mineral-rich hydrating foods throughout the day; these foods are:

  • Celery
  • Watermelon
  • Cucumber
  • Kiwi
  • Bell peppers
  • Citrus fruit
  • Carrots
  • Pineapple
  • Iceberg lettuce
  • Radishes

What Fruits Burn Calories?

Fruits are generally low in calories and rich in fiber that can help you to shed extra pounds:

  • Grapefruit
  • Apples
  • Berries
  • Stone Fruits
  • Passion Fruit
  • Rhubarb
  • Kiwifruit
  • Melons
  • Oranges
  • Bananas
  • Avocados

What Is a 1200 Calorie Diet?

The basic logic behind the 1200 calorie diet plan is to restrict calorie consumption to only 1200 calories. You can find numerous food products that are listed in a typical 1200 calorie diet chart like whole grains, healthy fats, legumes, fruits, lean proteins and vegetables to guide the dieters. Furthermore, you can use the above best calorie needs calculator to get about your 1200 calorie needs.


Calories are seemed to be associated only to weight gain and obesity, but remember that they are vital for overall health. They only pose a health risk when you consume more than the recommended calorie intake.
When talking about calories, it is not all about your diet but also consider your level of physical activity. Keep in mind; the results that you will get from this daily calorie calculator are just estimations, so, before ahead to caloric-diet plan, you should have to consult to your Health Expert or Dietitians.


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