Use this calorie calculator to know how many calories your body needs daily and to maintain your current weight or gain weight.
BMR is the number of calories your body burns at rest for important functions. Using the Mifflin-St. Jeor Equation function for calorie calculator:
- For men:
BMR = 10×weight (kg)+6.25×height (cm)−5×age (years)+5 - For women:
BMR = 10×weight (kg)+6.25×height (cm)−5×age (years)−161
Multiply your BMR by an activity factor, like how often you exercise, to get your Total Daily Energy Expenditure (TDEE).
| Activity Level | Multiplier |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Lightly active (light exercise 1–3 days/week) | 1.375 |
| Moderately active (moderate exercise 3–5 days/week) | 1.55 |
| Very active (hard exercise 6–7 days/week) | 1.725 |
| Extremely active (hard physical job or intense training) | 1.9 |
- To lose weight: Create a calorie deficit by reducing your intake by 500–750 calories daily (aim for 0.5–1 kg weight loss per week). For weight loss, reduce your calorie intake.
- To gain weight: Add 250–500 more calories.
How Many Calories Do We Need?
Use this calorie calculator to know your daily calorie intake for your body’s needs. Many people want to lose weight, often by consuming fewer calories. However, the number of calories needed for good health varies based on individual factors, including physical activity levels, many of which are not fully understood.
The number of calories a person needs to stay healthy depends on age, weight, height, sex, physical activities, and overall health. For example, a physically active 25-year-old male who is 6 feet tall needs more calories than a 5-foot-tall, sedentary 70-year-old woman. According to the U.S. Department of Health, for adult males, usually 2,000 to 3,000 calories are required per day, while adult females need about 1,600 to 2,400 calories.
While the body can survive on a low-calorie intake, consuming too few calories can lead to poor health as the body focuses on essential functions and neglects overall well-being. Harvard Health Publications suggests women consume at least 1,200 calories and men at least 1,500 calories per day unless under medical supervision. Thus, those trying to lose weight should monitor their caloric needs to maintain proper nutrition.
Meal Plans
Here are 2000, 1500, and 1200-calorie sample meal plans tailored to provide balanced nutrition while keeping the meals delicious and practical.
2000-Calorie Sample Meal Plan
Goal: Suitable for weight maintenance or an active lifestyle.
Breakfast: (~500 kcal)
- 2 scrambled eggs cooked in 1 tsp olive oil (160 kcal)
- 2 slices of whole-grain toast (140 kcal)
- 1/2 avocado (120 kcal)
- Black coffee or tea (0 kcal)
- 1 small orange (50 kcal)
Morning Snack: (~200 kcal)
- 1 medium banana (105 kcal)
- 1 tbsp peanut butter (95 kcal)
Lunch: (~600 kcal)
- Grilled chicken breast (150 g) (250 kcal)
- 1 cup cooked quinoa (220 kcal)
- 1 cup steamed broccoli (55 kcal)
- 1 table spoon of olive oil (45 kcal)
- Mixed greens salad with balsamic vinegar (30 kcal)
Afternoon Snack: (~200 kcal)
- 1 low-fat Greek yogurt (100 kcal)
- 10 almonds (70 kcal)
- 1 tablespoon of honey (30 kcal)
Dinner: (~500 kcal)
- 150 g baked salmon (270 kcal)
- 1 medium sweet potato (130 kcal)
- 1 cup roasted asparagus (50 kcal)
- 1 tablespoon of olive oil (45 kcal)
1500-calorie Sample Meal Plan
Goal: Ideal for gradual weight loss or a sedentary lifestyle.
Breakfast: (~400 kcal)
- 1 boiled egg (70 kcal)
- 1 slice whole-grain toast (70 kcal)
- 1 tablespoon of almond butter (90 kcal)
- 1/2 grapefruit (70 kcal)
- Black coffee or tea (0 kcal)
Morning Snack: (~150 kcal)
- 1 small apple (95 kcal)
- 8 walnuts (55 kcal)
Lunch: (~400 kcal)
- 100 g grilled chicken breast (165 kcal)
- 2 cups mixed greens with 1/4 cup feta cheese (120 kcal)
- 1 tablespoon of olive oil and lemon juice dressing (45 kcal)
- 1 small whole-grain pita (70 kcal)
Afternoon Snack: (~150 kcal)
- 1 boiled egg (70 kcal)
- 6 baby carrots (30 kcal)
- 1 tbsp hummus (50 kcal)
Dinner: (~400 kcal)
- 100 g grilled tofu or chicken (165 kcal)
- 1/2 cup cooked brown rice (110 kcal)
- 1 cup steamed zucchini (30 kcal)
- 1 tablespoon of olive oil (45 kcal)
- 1 tablespoon of soy sauce (15 kcal)
1200-calorie Sample Meal Plan
Goal: For significant weight loss under supervision.
Breakfast: (~300 kcal)
- 1/2 cup oatmeal cooked in water (75 kcal)
- 1/2 cup blueberries (40 kcal)
- 1 tablespoon of chia seeds (60 kcal)
- 1 tablespoon of honey (20 kcal)
- Black coffee or tea (0 kcal)
Morning Snack: (~100 kcal)
- 1 boiled egg (70 kcal)
- 6 baby carrots (30 kcal)
Lunch: (~350 kcal)
- 100 g grilled chicken breast (165 kcal)
- 1 cup mixed greens with balsamic vinegar (30 kcal)
- 1/2 cup cooked quinoa (110 kcal)
- 1 tablespoon of olive oil (45 kcal)
Afternoon Snack: (~100 kcal)
- 1 small apple (95 kcal)
Dinner: (~350 kcal)
- 120 g grilled cod (100 kcal)
- 1/2 cup mashed sweet potato (90 kcal)
- 1 cup steamed green beans (35 kcal)
- 1 tablespoon of olive oil (45 kcal)
- Lemon wedge (5 kcal)
Energy from Common Food Components
| 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 (drinking alcohol) | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sugar alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
Calories Burned from Common Exercises:
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
| Golf (using a cart) | 198 | 246 | 294 |
| Walking (3.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (freestyle, moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Running (9-minute mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph, moderate) | 454 | 562 | 671 |
| Football (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
