Practical Calorie Calculator — Results Table
Calorie Calculator Guide: Understanding BMR, TDEE & Weight Loss
A calorie calculator helps estimate how many calories your body needs each day. These results are based on equations that consider your age, weight, height, sex, activity level, and sometimes body fat percentage.
The Equations Behind Calorie Calculators
Mifflin–St Jeor Equation (most widely used today)
Men: BMR = 10W + 6.25H – 5A + 5
Women: BMR = 10W + 6.25H – 5A – 161
✔ Considered the most accurate for general use.
Revised Harris–Benedict Equation (older, but still useful)
Men: BMR = 13.397W + 4.799H – 5.677A + 88.362
Women: BMR = 9.247W + 3.098H – 4.330A + 447.593
Katch–McArdle Formula (best if you know body fat %)
BMR = 370 + 21.6(1 – F)W
F = body fat percentage (as a decimal).
👉 W = weight (kg), H = height (cm), A = age (years)
These formulas estimate Basal Metabolic Rate (BMR) — the calories your body burns at rest. To calculate daily calorie needs, BMR is multiplied by an activity factor (1.2–1.95).
Calories, Weight Loss & Health
1 pound (≈0.45 kg) ≈ 3,500 calories.
To lose ~1 lb/week → cut 500 calories/day.
To gain weight → add 300–500 calories/day.
⚠️ Losing more than 2 lbs (≈1 kg) per week can be unsafe. Extreme calorie cuts may lower metabolism, reduce muscle mass, and harm long-term health.
Healthy weight loss works best with:
✅ A balanced diet
✅ Regular exercise
✅ Sufficient protein & fibre
Calorie Counting for Weight Loss
Calculate your BMR using one of the formulas.
Set your goal (weight loss, maintenance, or muscle gain).
Track calories using an app, website, or even a food journal.
Adjust intake as your weight changes.
Be consistent—check weekly, not daily, since weight fluctuates.
Calorie counting raises awareness of how much you eat and the energy value of food. For example, realizing that a bag of chips = 200+ calories (and little nutrition) makes it easier to swap for something healthier.
Zigzag Calorie Cycling
When dieting for a long time, the body may adapt and cause a weight loss plateau.
Zigzag calorie cycling helps prevent this:
Alternate between high-calorie days (maintenance) and low-calorie days (deficit).
Example: If your weekly target = 14,000 calories:
Eat 2,300 calories on 3 days, and
Eat 1,775 calories on 4 days.
Both add up to the same weekly calories, but your metabolism doesn’t “adapt” as quickly.
Calories Needed by Age & Activity
Adult men usually need 2,000–3,000/day.
Adult women usually need 1,600–2,400/day.
Active lifestyles = higher needs.
Sedentary lifestyles = lower needs.
⚠️ Harvard Health suggests:
Women: minimum 1,200/day
Men: minimum 1,500/day
(unless medically supervised).
Calories in Common Foods
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium | 59 |
| Banana | 1 medium | 151 |
| Egg | 1 large | 78 |
| Chicken (cooked) | 2 oz | 136 |
| Pizza | 1 slice | 285 |
| Rice | 1 cup | 206 |
| Coca-Cola | 1 can | 150 |
| Beer | 1 can | 154 |
Calories Burned in Common Exercises (1 hour)
| Exercise | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Walking (3.5 mph) | 215 | 267 | 319 |
| Swimming (moderate) | 397 | 492 | 587 |
| Running (9 min mile) | 624 | 773 | 923 |
| Cycling (12–14 mph) | 454 | 562 | 671 |
| Basketball | 340 | 422 | 503 |
Energy in Nutrients
Fat → 9 kcal/g
Protein → 4 kcal/g
Carbohydrates → 4 kcal/g
Fibre → 2 kcal/g
Alcohol → 7 kcal/g
Final Thoughts
Counting calories is one of the simplest and most effective ways to manage weight. But the quality of calories matters too:
Whole foods > processed foods
Fruits, vegetables, lean meats, whole grains keep you fuller for fewer calories
Drinks (sodas, juices, alcohol) add hidden “empty” calories
The goal isn’t just weight loss—it’s sustainable, healthy living.
✨ This rewritten version is:
More SEO-friendly
Easier to read (headings, tables, highlights)
Still keeps all the scientific accuracy