Calories Calculator

Carbs Requirement Women Men
Recommended amount: 20-25% 8-14%
Adults in United States, average : 22-25% 15-19%
Obese : 30+% 25+%

A calories calculator, also known as a calorie calculator, is a tool that helps you estimate the number of calories you need to consume in a day to maintain your current weight, lose weight, or gain weight.

Calories are units of energy derived from the foods and beverages we consume, and they play a crucial role in determining our body’s weight and composition.


Calories Calculator Tool

A calories calculator takes into account various factors, including your age, gender, weight, height, activity level, and weight goals.

It uses this information to calculate your Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body needs to maintain its current weight based on your level of physical activity.

Based on your weight goals, whether it’s to lose, maintain, or gain weight, the calculator provides a recommended daily calorie intake. If you aim to lose weight, you’ll typically need to create a calorie deficit by consuming fewer calories than your TDEE.

Conversely, if you want to gain weight, you’ll need to consume more calories than your TDEE.

Keep in mind that while a calories calculator provides a useful starting point, individual factors such as metabolism, body composition, and genetics can influence how your body responds to calorie intake.

It’s important to approach calorie tracking and weight management in a balanced and sustainable manner.

Consulting with a healthcare professional or registered dietitian can provide personalized guidance tailored to your specific needs and goals.

Calories in foods, vegetables, and dry fruits

here’s a list of approximate calorie counts for common foods, vegetables, and dry fruits. Keep in mind that these values can vary based on factors like serving size and preparation method. These values are for reference purposes:

Common Foods:

  • Chicken Breast (cooked, skinless, boneless, 3.5 oz): around 165 calories
  • Salmon (cooked, 3.5 oz): around 206 calories
  • Brown Rice (cooked, 1 cup): around 215 calories
  • Whole Wheat Bread (1 slice): around 80-100 calories
  • Egg (medium, boiled): around 68 calories
  • Pasta (cooked, 1 cup): around 200-220 calories
  • Peanut Butter (2 tbsp): around 180-200 calories
  • Cheese (cheddar, 1 oz): around 110 calories
  • Yogurt (plain, low-fat, 1 cup): around 150 calories
  • Avocado (medium): around 234 calories


  • Broccoli (1 cup, chopped): around 55 calories
  • Carrot (1 medium): around 25 calories
  • Spinach (1 cup): around 7 calories
  • Bell Pepper (1 medium): around 30 calories
  • Tomato (1 medium): around 25 calories
  • Cucumber (1 medium): around 20 calories
  • Cauliflower (1 cup, chopped): around 25 calories
  • Zucchini (1 medium): around 30 calories
  • Onion (1 medium): around 40-50 calories

Dry Fruits:

  • Almonds (1 oz): around 160 calories
  • Walnuts (1 oz): around 180 calories
  • Cashews (1 oz): around 160 calories
  • Raisins (1 oz): around 85 calories
  • Dates (1 Medjool date): around 66 calories
  • Pistachios (1 oz): around 160 calories
  • Prunes (1 oz): around 20-25 calories
  • Dried Apricots (1 oz): around 20-25 calories

how many calories should i eat a day?

Hey there! Wondering how many calories you should eat every day? Well, that’s a great question, and I’ve got some tasty info for you!

Here’s the scoop: the number of calories you need to eat each day depends on a bunch of stuff. Your age, gender, weight, height, and how active you are all play a role.

But don’t worry, there’s a cool tool called a “calories calculator” that can help you figure it out. It crunches all those numbers and gives you an estimate of how many calories you should be aiming for.

If you’re looking to shed some pounds, you’ll need to eat a bit fewer calories than your body uses up. If you’re aiming to bulk up, you might need a few more. The goal is finding that sweet spot where you’re fueling your body just right.

Remember, it’s not just about the numbers. The quality of the calories you’re eating matters too. Opt for a balanced mix of nutrients from wholesome foods to keep your body happy and healthy.

If you’re curious about your calorie needs, why not give that calculator a try? And if you’re ever unsure, chatting with a pro like a dietitian can help you nail down a plan that’s totally tailored to you.

So, go ahead and embrace the calorie adventure – your body will thank you! 🥦🍔🍎

Here’s a simple table that provides a general guideline for daily calorie intake based on different activity levels. Remember, individual needs can vary, so this is just a starting point:

Myths and Facts About Calories

  1. All Calories Are Equal Fact? While calorie quantity matters for weight management, the quality of calories also plays a vital role. Nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains provide essential vitamins and minerals that benefit overall health.
  2. Cutting Calories Drastically is the Best Way to Lose Weight? Drastically cutting calories can lead to muscle loss, nutrient deficiencies, and a slowed metabolism. Gradual and sustainable calorie reduction combined with balanced nutrition is a healthier approach to weight loss.
  3. Skipping Meals Saves Calories? Skipping meals can lead to overeating later and disrupt your metabolism. Regular, balanced meals and snacks help maintain stable blood sugar levels and prevent excessive hunger.
  4. Eating Late at Night Causes Weight Gain? What matters is the total number of calories you consume throughout the day, regardless of when you eat them. It’s the overall balance that impacts weight, not the time of day.
  5. Calorie Counting is the Only Way to Manage Weight? While tracking calories can be helpful, intuitive eating, mindful portion control, and making healthy food choices are equally effective approaches to weight management.
  6. Low-Calorie Diets Are Always Healthy? Low-calorie diets can lack essential nutrients. Focus on balanced, nutrient-rich foods to ensure you’re meeting your body’s nutritional needs.
  7. All Calories from Healthy Foods Are Good for You? Even healthy foods can be calorie-dense. Portion control is important, as overeating even nutrient-rich foods can contribute to weight gain.
  8. Exercise Alone Allows You to Eat Anything? While exercise burns calories and has numerous health benefits, it’s not a free pass to indulge in excessive unhealthy foods. A balanced diet and exercise complement each other for overall well-being.
  9. Drinking Cold Water Burns More Calories? While drinking cold water might slightly increase energy expenditure due to your body warming the water, the effect is minimal and not a significant weight loss strategy.
  10. You Can’t Overeat on Healthy Foods? Overeating healthy foods can still lead to excess calorie consumption. Portion control is important, regardless of the food’s healthiness.
Activity LevelCalories per Day
Sedentary (little to no exercise)TDEE x 1.2
Lightly Active (light exercise/sports 1-3 days a week)TDEE x 1.375
Moderately Active (moderate exercise/sports 3-5 days a week)TDEE x 1.55
Very Active (hard exercise/sports 6-7 days a week)TDEE x 1.725
Super Active (very hard exercise/sports, physical job, or training twice a day)TDEE x 1.9

TDEE stands for Total Daily Energy Expenditure, which takes into account your basal metabolic rate (BMR) – the calories your body needs to function at rest – and your activity level.

To find your TDEE, use an online TDEE calculator and then multiply it by the appropriate activity factor from the table above.

How do I know how many calories I need in a day?

Your daily calorie needs depend on factors like age, gender, weight, height, and activity level. You can use a calories calculator to get an estimate.

What is the basal metabolic rate (BMR)?

BMR is the number of calories your body needs to maintain basic functions while at rest. It’s the starting point for calculating your daily calorie needs.

Can I eat more calories if I’m very active?

Absolutely! If you’re physically active, your body needs more energy. Adjust your calorie intake based on your activity level for the day.

Will eating fewer calories help me lose weight?

Yes, creating a calorie deficit – eating fewer calories than your body burns – is key to weight loss. But remember, balance and nutrient-rich foods matter too.

Is it safe to drastically cut calories for quick weight loss?

Drastically cutting calories can lead to nutrient deficiencies and metabolic slowdown. Gradual, sustainable changes are safer and more effective for long-term success.

How do I track my calorie intake?

You can use food tracking apps or journals to log what you eat and drink. Be mindful of portion sizes and read nutrition labels.

Can I gain weight if I eat too few calories?

Yes, eating too few calories can slow down your metabolism and lead to muscle loss. It’s important to meet your body’s energy needs.

Do all calories affect my body the same way?

Not all calories are equal. Nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains provide more vitamins and minerals compared to empty-calorie foods.

How do I know if I’m getting enough nutrients while watching calories?

Focus on nutrient-rich foods to ensure you’re getting essential vitamins and minerals. Choose whole, unprocessed foods for the best balance.

Should I consult a professional about my calorie intake?

If you have specific health goals or concerns, it’s a good idea to consult a registered dietitian or healthcare provider. They can offer personalized guidance based on your needs.

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