Calorie Calculator
This calorie calculator can be used to estimate the calories you will need per day. This calculator can also give out some simple guideline if you want to gain or lose weight. Use the "metric units" tab if you are more comfortable with the international standard metric units.
| height | feet | inchs |
| weight | pounds |
| height | centimeters | |
| weight | kilograms |
| activity | |
Reference
This calorie calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) can be calculated with the following formula.
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BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)
The calories needed to maintain your weight equal to the BMR value multiply by an activity factor. To loss 1 lb or 0.5kg per week, you will need to take 500 calories off from your maintenance calorie needs everyday.
The best way to loss weight is by exercise rather than to starve yourself. Try not to lower your calorie intake by more than 1000 calories below maintenance a day and try to lower your calorie intake gradually. Also, try to maintain the level of fiber intake and maintain the balance of other nutrition.
The results of this calorie calculator are an estimation based on average.
Calories of Common Foods
| Food | Size | Calories |
| Apple | 1 small (4 oz.) | 80 |
| Banana | 1 medium (6 oz.) | 101 |
| Grape | each | 2 |
| Mango | 1 (8 oz.) | 135 |
| Orange | 1 (4 oz.) | 71 |
| Pear | 1 (5 oz.) | 100 |
| Peach | 1 (6 oz.) | 38 |
| Pineapple | 1 cup | 80 |
| Strawberry | 1 cup | 53 |
| Watermelon | 1 cup | 45 |
| Asparagus | 1 cup, boiled | 36 |
| Bean curd | 4 oz. | 81 |
| Broccoli | 1 cup | 40 |
| Carrots | 1 cup | 45 |
| Cucumber | each | 30 |
| Eggplant | 1 cup, boiled | 38 |
| Lettuce | 1 cup | 7 |
| Tomato | 1 cup | 29 |
| Beef, regular, cooked | 1 slice (2 oz.) | 120 |
| Chicken, cooked | 1 slice (2 oz.) | 95 |
| Egg | large | 79 |
| Fish, Catfish, cooked | 2 oz. | 80 |
| Pork, cooked | 1 slice (2 oz.) | 130 |
| Shrimp, cooked | 2 oz. | 70 |
| Bread, regular | 1 slice (1 oz.) | 75 |
| Butter | 1 tea spoon | 100 |
| Caesar salad | 1 serving (3 cups) | 360 |
| Cheeseburger | 1 (McDonald Medium) | 360 |
| Chocolate | 1 oz. | 150 |
| Corn | 1 cup, cooked | 140 |
| Hamburger | 1 (McDonald Medium) | 280 |
| Pizza | 1 slice | 180 |
| Potato (uncooked) | 1 oz. | 120 |
| Rice, cooked | 1 cup | 225 |
| Sandwich | 1 (6" Subway) | 310 |
| Beer, regular | 1 can or bottle | 150 |
| Coca-Cola Classic | 1 cup | 97 |
| Diet Coke | 1 cup | 3 |
| Milk, low-fat (1%) | 1 cup | 104 |
| Milk, low-fat (2%) | 1 cup | 121 |
| Milk, whole | 1 cup | 150 |
| Orange Juice / Apple Cider | 1 cup | 115 |
| Yogurt, low-fat | 1 cup | 200 |
| Yogurt, non-fat | 1 cup | 150 |
* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters