Diet Club365 Calorie Calculator calculates BMR value and total calories required to maintain current health. The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive.
If you need to know how many calories you need to increase or decrease to achieve your perfect weight, our calculator is the best solution! Easily download calculator results as a PDF file.
This Calorie Calculator is based on the Mifflin – St Jeor equation. But if users provide ‘body fat percentage’, it will use Katch-McArdle Equation.
Enter your details in the calorie calculator below to figure out how many calories you should be eating per day to either maintain or lose weight.
In our blog also, you will find information on how to calculate maintenance calories, what your daily calorie intake should be, and why weight maintenance and weight loss maintenance are not the same things.
calorie calculator
- US Units
- Metric Units
The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs. The results of the Calorie Calculator are based on an estimated average.
Calories per day
Daily calorie intake is the amount of energy the body needs to function and maintain metabolism. Reducing calories by 15-20% per day leads to weight loss. On the other hand, athletes must increase their daily calorie intake to gain muscle mass.
You can calculate the calorie rate either using the Harris-Benedict formula or by determining the average figure using the tables presented below. Ultimately, however, the formula does not take into account that a person’s caloric needs always vary.
The daily calorie intake depends not only on the gender, age and weight of the person – but also on the level of physical activity and the number of steps taken on a particular day. In addition, the goal of losing weight, maintaining existing weight, or gaining muscles affects the calculation of the calorie needs
The average daily calorie intake (for people aged 17-60 years, with a standard build and with an average level of physical activity) is 2400-2800 kcal for men and 1800-2200 kcal for women. The daily needs of children and adolescents are lower.
For a more accurate calculation, you can use the formulas presented in the material (first of all, the Harris Benedict formula), tables or an online calculator. However, we note that the figure can be calculated only with an error of 200-300 kcal per day.
Average calorie intake:
2400-2800 kcal for men
1800-2200 kcal for women
Calorie Calculation - The Basis of Your Diet?
It is important to understand that the calorie rate is a conditional figure. Both the calculation method itself and the numbers indicated in the calorie tables may vary. It also plays a role in the fact that absorption of nutrients from food is rarely 100%, and the energy requirements on a particular day may be higher or lower.
The daily calorie intake is only a general guideline for drawing up a diet, while in practice it is more convenient to calculate the consumption rates of proteins, fats and carbohydrates). It’s also important to consider the glycemic index of carbohydrates – how quickly they raise blood sugar levels.
Daily energy requirements
If you are a woman, you are 30 years old, you work in an office and exercise regularly, then your caloric intake will be from 1800 kcal to 2200 kcal. A more accurate number of calculations according to the formula will only be a random choice, which does not guarantee additional accuracy.
Among other things, the level of assimilation of plant proteins does not exceed 50-70%, and the fiber contained in products is not absorbed at all (although it is included in the column “carbohydrates”) – that is, the nutritional value indicated on the package is considered to be exclusively mathematical.
Calorie allowance table for women
Age
17 – 40 years
41 – 60 years
over 60 yarse
Activities level
Low
Medium
High
Low
Medium
High
Low
Medium
High
Calories
1800-2000 kcal
2000-2200 kcal
2200-2400 kcal
1600-1800 kcal
1800-2000 kcal
2000-2200 kcal
1600 kcal
1800 kcal
2000 kcal
After reaching 40 years of age, the metabolic rate in women usually decreases. Against this background, the decrease in estrogen levels after menopause leads to a change in the body’s susceptibility to carbohydrates – and the associated excess weight. On average, women gain from 10 to 15 lbs.
Calorie allowance table for men
Age
17 – 40 years
41 – 60 years
over 60 years
Activities level
Low
Medium
High
Low
Medium
High
Low
Medium
High
Calories
2400-2600 kcal
2600-2800 kcal
3000-3200 kcal
2000-2200 kcal
2400-2600 kcal
2600-2800 kcal
2000 kcal
2200-2400 kcal
2400-2600 kcal
Male metabolism is characterized by testosterone levels. This hormone helps maintain muscle mass and burn fat. However, after 30-35 years, testosterone begins to fall. If a sedentary lifestyle and improper diet are added into the mix of the dropping hormone levels, it guarantees an increase in belly fat.
Calorie allowance table for children and adolescents
Age
1 – 4 years
5 – 8 years
9 – 11 years
12 – 16 years
Activities level
Low
Medium
High
Low
Medium
High
Low
Medium
High
Low
Medium
High
Calories
1000 kcal
1200-1400 kcal
1400-1600 kcal
1200-1400 kcal
1400-1600 kcal
1600-1900 kcal
1500-1800 kcal
1800-2000 kcal
1900-2200 kcal
1600-1800 kcal
2000-2500 kcal
2500-3000 kcal
The reason for the growth of the belly in adolescents is the love of sweets and snacks. Eating fast carbohydrates (sugar, honey, cornflakes, sweets, chocolate) in children provokes negative hormonal changes, including those related to the work of the brain.
Calories in Different Foods
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
| Food | Size | Calories |
|---|---|---|
| Food | Size | Calories |
| Yogurt, non-fat | 1 cup | 200 |
| Yogurt, low-fat | 1 cup | 200 |
| Orange Juice / Apple Cider | 1 cup | 115 |
| Milk, whole | 1 cup | 150 |
| Milk, low-fat (2%) | 1 cup | 121 |
| Milk, low-fat (1%) | 1 cup | 104 |
| Diet Coke | 1 cup | 3 |
| Coca-Cola Classic | 1 cup | 97 |
| Beer, regular | 1 can or bottle | 150 |
| Sandwich | 1 (6" Subway) | 310 |
| Rice, cooked | 1 cup | 225 |
| Potato (uncooked) | 1 (6 oz.) | 120 |
| Pizza | 1 slice | 180 |
| Hamburger | 1 (McDonald Medium) | 280 |
| Corn | 1 cup, cooked | 140 |
| Chocolate | 1 oz. | 150 |
| Cheeseburger | 1 (McDonald Medium) | 360 |
| Caesar salad | 1 serving (3 cups) | 360 |
| Butter | 1 table spoon | 102 |
| Bread, regular | 1 slice (1 oz.) | 75 |
| Shrimp, cooked | 2 oz. | 70 |
| Pork, cooked | 1 slice (2 oz.) | 130 |
| Eggplant | 1 cup, boiled | 38 |
| Fish, Catfish, cooked | 2 oz. | 80 |
| Egg | large | 79 |
| Chicken, cooked | 1 slice (2 oz.) | 95 |
| Beef, regular, cooked | 1 slice (2 oz.) | 120 |
| Tomato | 1 cup | 29 |
| Lettuce | 1 cup | 7 |
| Eggplant | 1 cup, boiled | 38 |
| Cucumber | each | 30 |
| Carrots | 1 cup | 45 |
| Broccoli | 1 cup | 40 |
| Bean curd | 4 oz. | 81 |
| Asparagus | 1 cup, boiled | 36 |
| Watermelon | 1 cup | 45 |
| Strawberry | 1 cup | 53 |
| Pineapple | 1 cup | 80 |
| Peach | 1 (6 oz.) | 38 |
| Pear | 1 (5 oz.) | 100 |
| Orange | 1 (4 oz.) | 71 |
| Mango | 1 (8 oz.) | 135 |
| Grape | each | 2 |
| Banana | 1 medium (6 oz.) | 101 |
| Apple | 1 small (4 oz.) | 80 |
Calorie Buring Rate of Common Exercises
* The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
|---|---|---|---|
| Activity (1 hour) | 125 lbs person | 155 lbs person | 185 lbs person |
| Soccer | 480 | 600 | 710 |
| Basketball | 480 | 600 | 710 |
| Football | 480 | 600 | 710 |
| Bicycling | 480 | 600 | 710 |
| Running | 480 | 600 | 710 |
| Tennis | 420 | 520 | 620 |
| Swimming | 360 | 440 | 530 |
| Softball/Baseball | 300 | 370 | 440 |
| Kayaking | 300 | 370 | 440 |
| Walk | 240 | 300 | 360 |
| Golf (Using Cart) | 210 | 260 | 310 |
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