Calorie Calculator

Table of contents:

What exactly is a calorie?

A calorie or plural calorie is a unit for energy. In simple words, calorie is the energy consumption through any kind of food, beverages, and usage of energy through physical activities. 1 calorie is equivalent to 4.18 joules and in nutrition, it is mostly measured in kJ.  

To do anything energy is required. The requirement of energy depends upon the activity level, age, and size of the person.

How many calories do I need each day?

There are a number of questions that arise like how many calories should I eat in a day or how many calories should I eat to lose weight and how many calories do I burn a day.

The need of calories depends on consumption. Daily calorie intake is influenced by factors that are known to everyone like age, gender, weight, height and the level of activity, mental health and some others.

Average calories need for men and women, children and old people are different. An average women need approx. 2000 calories (2kcal), men need 2500 calories to maintain the weight.

Physical activities contribute a lot in calorie usage. Here are the types of physical activities:

  • Non-active Lifestyle — little or no exercise.
  • Lightly Active Lifestyle — Light exercise like walking or jogging 1 - 3 days/week.
  • Moderately Active Lifestyle — normal exercise 3 - 5 days/week.
  • Very Active Lifestyle —Sports or Tough exercise 6 - 7 days/week.
  • Extra Active Lifestyle — Professional level exercise or Gym 6 - 7 days/week.

Losing and gaining weight depends on the balance of calorie intake and calorie consumption.

How to lose weight

Potentially it totally depends on the intake and burning of calories.

You can use our calorie tracker to know the calories you are burning each day and how much you need every day.

You need to take low calories to lose weight, the calorie intake must be lower than the burning of calories. Diet is the factor that can help you out. Here are some diet and other tips that can help you out:

Use of protein:

Protein is considered the king when it comes to losing weight.

Proteins are easily available and consumption of it can help you lose weight while not starving yourself. Eggs are one of the protein-rich food, the egg white contains most of the protein.

As protein requires more energy to be metabolized so ultimately burns more calories, it can increases metabolism and increases 80-100 calories burning per day.

If you want to lose weight in a natural way without any side effect protein is the best nutrient that can help you out. Use our

Sugary soft drinks and beverages:

To lose weight the extra liquid sugar intake must be eliminated.

 Sugary drinks include fruit juices, chocolate milk and others. Beverages like beer are one of the drink that contains high calories.

These products are fattening products in the modern diet. Eliminating these drinks can make a huge difference in weight in no time. Studies show that sugary drinks are highly involved in the obesity of a person.

Drink more water

Weight loss is highly affected by the water intake of a person. 68 ounce or 2 liters of water per day can boost the metabolism and increases the number of calories burn for up to 90 minutes and potentially burn 96 more calories. 

Timings of drinking water are also involved, just like if you drink water half an hour before the meal that can reduce hunger and causing low-calorie intake.

Water can help you to remove dead cells and other harmful hormones from the body which causes obesity in a person.

Exercise and Weight lifting 

When you lower the diet intake, your body prefers to save energy and utilize less. Long term reduced calorie intake can decrease the metabolism rate.
As physical activity is directly proportional to the burning of calories so to increase metabolism, exercise and weight lifting is considered an effective way that can increase metabolism rate, as well as more calories, are burned.

For obese people it is hard at once but jogging and regular exercise makes a lot of difference. Some people might feel hard to weight lift. They should consider doing bodyweight exercises such as push-ups, squats, and others.

Reduce Carbs Intake

Cutting carbs from the diet is one of the effective way to lose weight.
Carbs affect appetite a lot, if you lessen carbs intake it will automatically decrease your appetite and make you eat low calories and the opposite is the case with an increase in carb intake.

Studies and examination showed that eating a low carb diet can potentially make you lose weight 2 to 3 times as compared to low calories intake diet plans or low-fat diet.

You don’t have to totally eliminate the carb intake, simply ensure that you eat fiber-rich sources, focus on single rich ingredient. Low carb will not just help you lose weight but it is also beneficial for a person with diabetes 2 persons or with metabolic syndrome.

Using our Calorie deficit calculator

A calorie calculator for weight loss is widely used nowadays to predict the burned calories per day.
Whether you want to lose weight or gain weight you first you need to know is your daily consumption or TDEE (total daily energy expenditure).

Here is how our calculator works:

Our weight loss calorie calculator works by using Mifflin - St Jeor, Harris benedict and Katch-McArdle equation for both men and women to measure the BMR of a person (the minimum energy required for vital organs to work).
Mifflin-St Jeor Equation:

BMR men = 10W + 6.25H - 5A + 5

BMR women= 10W + 6.25H - 5A - 161

Revised Harris-Benedict Equation:

BMR men = 13.397W + 4.799H - 5.677A + 88.362

BMR women = 9.247W + 3.098H - 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 - F)W


  • W is body weight in kg
  • H is body height in cm
  • A is age
  • F is body fat in percentage

After the BMR calculation, you need to insert it in the provided area, after that, choose your physical activity according to the list provided in the calculator. If you are not sure about your activities, consider choosing the minimum activity as most of the people overestimate their level of exercise.

Furthermore, add details to the provided area like age and weight. After putting sufficient information our calorie need calculator will generate the results in seconds.

However, our calculator is not just used as a weight loss calculator but people can use it as a maintenance calorie calculator and calorie intake calculator.

Co-relation of BMR and Calories

The basal metabolic rate (BMR) is the amount of energy consumed when you are not doing any activity or you are at rest. Even doing nothing lying on bed or sleeping requires energy. The body requires energy for purposes like blood circulation, digestions, respiration, brain, cell function, and several others.
Your BMR is round about 65-70 % of your daily calorie consumption which includes:
  • The liver uses 25%
  • Brain uses19%
  • Skeletal Muscle uses 18%
  • Kidneys use 10%
  • The heart uses 7%
  • Other Organs uses 19%

BMR varies from person to person. Some intrinsic factors that influence BMR value in every person are weight, height, surface area, gender, body composition, age, body temperature, hormone level and overall growth.

  • Metabolic rates increase as body weight, surface area, and height increase.
  • Metabolic rates are lower in fat tissues that muscle tissue.
  • Metabolic rates are lower in women than men.
  • Metabolic rates decrease with age.
  • Metabolic rates increase with an increase in body temperature.
  • Metabolic rates vary in response to T4 hormone levels. T4 is the key hormone released by your thyroid glands and has a significant effect on body weight.
  • Metabolic rates increase with a decrease in overall health.


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