Advanced Calorie Calculator

BMR, TDEE, BMI & Macros
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Results

Enter details to see your daily needs, BMI, and macros.

Maintenance Calories (TDEE)
0
Calories / Day
Goal Daily Calories
Lose 1 lb/wk0
Lose 0.5 lb/wk0
Maintain0
Gain 0.5 lb/wk0
Gain 1 lb/wk0
Health Metrics
BMI
0
Normal
Water Intake
0L
/ Day
BMR: 0 • Formula: Mifflin-St Jeor / Katch-McArdle
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Calorie Calculator

Calorie Calculator

The Calorie Calculator helps estimate how many calories your body needs each day based on factors like age, gender, weight, height, and activity level. It not only gives you a daily calorie target but also offers practical guidance for maintaining, losing, or gaining weight in a healthy and balanced way.

How It Works

  • Enter your age, weight, height, and gender
  • Choose how active you are daily
  • Select your goal (lose, gain, or maintain weight)
  • The calculator finds how many calories your body needs
  • It shows your daily calorie target
  • Follow the result to plan your meals

Calories in Common Foods

A comprehensive reference to help you understand the energy content of everyday foods. Values are averages and may vary by brand, preparation method, and specific ingredients.

Fruits

FoodServing SizeCalorieskJ
Apple1 medium (6 oz.)95398
Apricot1 medium (1.6 oz.)1771
Avocado½ medium (3.5 oz.)160670
Banana1 medium (6 oz.)105440
Blueberries1 cup85356
Cantaloupe1 cup (diced)54226
Cherries1 cup (pitted)87364
Grapes1 cup62260
Grapefruit½ medium52218
Kiwi1 medium42176
Lemon1 medium1771
Mango1 cup (diced)99415
Orange1 medium (5 oz.)62260
Peach1 medium (5 oz.)58243
Pear1 medium (6 oz.)101423
Pineapple1 cup (chunks)82343
Plum1 medium30126
Raspberry1 cup64268
Strawberry1 cup (halved)49205
Watermelon1 cup (diced)46193

Vegetables

FoodServing SizeCalorieskJ
Artichoke1 medium60251
Arugula2 cups1042
Asparagus1 cup (cooked)40167
Bell Pepper1 medium31130
Broccoli1 cup (chopped)55230
Brussels Sprouts1 cup (cooked)56234
Cabbage1 cup (shredded)2292
Carrot1 medium25105
Cauliflower1 cup (chopped)27113
Celery1 stalk1042
Corn1 ear (medium)77322
Cucumber½ cup (sliced)833
Eggplant1 cup (cooked)35147
Green Beans1 cup (cooked)44184
Kale1 cup (chopped)33138
Lettuce (Iceberg)1 cup (shredded)1042
Lettuce (Romaine)1 cup (shredded)833
Mushrooms1 cup (sliced)1563
Onion½ cup (chopped)32134
Peas1 cup (cooked)125523
Potato (Russet)1 medium (6 oz.)168703
Spinach1 cup (raw)729
Sweet Potato1 medium (5 oz.)112469
Tomato1 medium2292
Zucchini1 cup (sliced)1980

Proteins

FoodServing SizeCalorieskJ
Bacon2 slices (cooked)86360
Beef (Ground, 85% lean)3 oz. (cooked)218913
Beef (Steak, sirloin)3 oz. (cooked)180754
Chicken Breast (skinless)3 oz. (cooked)140586
Chicken Thigh (skinless)3 oz. (cooked)180754
Egg1 large78327
Egg White1 large1771
Fish (Salmon)3 oz. (cooked)175733
Fish (Tuna, canned in water)3 oz.100419
Fish (Cod)3 oz. (cooked)90377
Lamb3 oz. (cooked)2501047
Pork Chop (lean)3 oz. (cooked)210879
Shrimp3 oz. (cooked)84352
Tempeh3 oz.140586
Tofu (firm)3 oz.70293
Turkey Breast (roasted)3 oz.125523

Dairy & Alternatives

FoodServing SizeCalorieskJ
Butter1 tablespoon102427
Cheddar Cheese1 oz. (slice)115481
Cottage Cheese (2%)½ cup90377
Cream Cheese1 tablespoon50209
Greek Yogurt (plain, nonfat)6 oz.100419
Milk (Skim)1 cup83347
Milk (1%)1 cup102427
Milk (2%)1 cup122511
Milk (Whole)1 cup146611
Mozzarella (part-skim)1 oz.85356
Parmesan (grated)1 tablespoon2292
Sour Cream2 tablespoons60251
Yogurt (low-fat, fruit)6 oz.170712
Yogurt (plain, whole milk)6 oz.150628

Grains & Starches

FoodServing SizeCalorieskJ
Bagel (plain)1 medium2701130
Bread (white)1 slice75314
Bread (whole wheat)1 slice80335
Cereal (Corn Flakes)1 cup100419
Cereal (Oatmeal, cooked)1 cup158662
Croissant1 medium230963
English Muffin1 whole130544
Granola½ cup2401005
Oats (rolled, dry)½ cup150628
Pasta (cooked)1 cup200837
Quinoa (cooked)1 cup220921
Rice (brown, cooked)1 cup215900
Rice (white, cooked)1 cup205858
Tortilla (corn)1 medium60251
Tortilla (flour, 10″)1 large3001256

Nuts, Seeds & Healthy Fats

FoodServing SizeCalorieskJ
Almonds1 oz. (23 nuts)164687
Cashews1 oz. (18 nuts)157657
Chia Seeds1 tablespoon60251
Flaxseed (ground)1 tablespoon37155
Olive Oil1 tablespoon120502
Peanut Butter (smooth)1 tablespoon95398
Peanuts1 oz. (28 nuts)161674
Pecans1 oz. (19 halves)196821
Pistachios1 oz. (49 nuts)159666
Sunflower Seeds1 oz.165691
Walnuts1 oz. (14 halves)185775

Common Meals & Snacks

FoodServing SizeCalorieskJ
Caesar Salad3 cups (with dressing)4802010
Cheeseburger1 single patty3301382
French Fries (fast food)Medium3651528
Grilled Cheese Sandwich1 sandwich4001675
Hamburger1 single patty2501047
Hot Dog1 with bun2901214
Pizza (cheese, 14″)1 slice2851193
Pizza (pepperoni, 14″)1 slice3101298
Sandwich (Subway 6″ Turkey)1 sandwich200837
Sushi Roll (California)6 pieces2551068
Taco (beef, hard shell)1 taco170712

Beverages

BeverageServing SizeCalorieskJ
Apple Cider1 cup117490
Beer (regular)1 can (12 oz.)154645
Coca-Cola Classic1 can (12 oz.)150628
Coffee (black)1 cup28
Diet Coke1 can (12 oz.)00
Energy Drink (Monster)1 can (16 oz.)210879
Gatorade1 bottle (20 oz.)130544
Milk (1%)1 cup102427
Orange Juice1 cup111465
Smoothie (fruit, 16 oz.)1 serving2501047
Sports Drink12 oz.80335
Tea (unsweetened)1 cup28
Wine (red)5 oz.125523

Desserts & Sweets

FoodServing SizeCalorieskJ
Brownie1 square (2″)112469
Chocolate Chip Cookie1 medium50209
Dark Chocolate1 oz.155649
Doughnut (glazed)1 medium2501047
Ice Cream (vanilla)½ cup135565
Milk Chocolate1 oz.150628
Muffin (blueberry)1 medium3801591
Pancake (6″)1 with syrup175733
Pudding (chocolate)½ cup150628
Sherbet½ cup130544

Fast Food & Restaurant Items

FoodServing SizeCalorieskJ
Big Mac1 sandwich5402261
Chicken Nuggets (McDonald’s)10 pieces4401842
Domino’s Cheese Pizza (medium)1 slice200837
Dunkin’ Donuts Glazed1 donut2601089
French Fries (large)1 serving5102135
KFC Original Recipe Breast1 piece3901633
Starbucks Latte (grande, 2%)16 oz.190796
Subway 6″ Oven Roasted Chicken1 sandwich3201340
Taco Bell Crunchy Taco1 taco170712
Whopper (Burger King)1 sandwich6602764