Calorie Calculator

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Calorie Calculator

Keeping health and body in mind, these days' people are diet conscious and want to count on their calories before having any meal as this improves not just one's health but also aids in a better mind based on the saying, a sound mind in a sound body.

Moreover, today's teens want a sculpted body so they can flaunt around, showing their abs, stomach, and muscle, giving them a sense of achievement and better new confidence in them. Gym Goers follow a special timetable on what to eat, what not to eat, time, the count, and everything.

Calorie Calculator

Whatever the reason might be, keeping track of calories is something diet consciousness people should never ignore. And for you, we have this calorie calculator that estimates the calorie count consumed by a person based on everyday needs and exercise routines.

How does the Calorie calculator work?

As a user, one has to feed the data like Age, Gender, height, weight, and activity.

Activity is about how much physical exercise you do on a daily basis to count your calories. And this scale varies from no exercise to extra activity.

  • No exercise – lazy goers
  • Light exercise – Less than three days a week
  • Moderate – between 4-5 days a week
  • Active- daily exercise
  • Very active- hard exercise between 6-7 days a week
  • Extra active- Very hard exercise or daily physical work

Exercise timing

In the calculator, the timing for exercise has been split into three categories

  • Light exercise
  • Intense exercise
  • Very intense exercise

Light Exercise

Any workout or exercise between 15-30 minutes of increased heart rate activity comes under light exercise. Gym trainers and masters generally prefer this light exercise for newbies, aged people, and people with other body ailments. People with moderate stamina are always advised to do light exercise, or one can seek professional help on what type of exercise they need to do to shed weight.

Intense Exercise

Any rigorous workout or exercise between 45-120 minutes with increased heart rate activity comes under intense exercise. Anyone with good stamina can do intense exercise to

  • Shed weight swiftly
  • To burn calories easily
  • Better heart health
  • Good mood
  • Decreases morality

Very intense exercise

The higher the intensity of your workout/exercise, the faster the calorie burn is and with a higher heart rate. One must have an intense workout for more than 2 hours. All those who want intense muscles or those interested in bodybuilding prefer this very intense workout with little intervals. This calorie calculator uses a few equations that compute a Basal Metabolic Rate called BMR.

What is BMR?

Basal Metabolic Rate is how quickly the body expends energy at rest to maintain essential processes like breathing and staying warm.

To calculate BMR, three different formulas are used

Mifflin-St Jeor Equation

For very precise and accurate results, we use the Mifflin-St Jeor Equation to calculate the BMR

Katch-McArdle formula

The Katch-McArdle formula is helpful for those who are leaner and are aware of their body fat Percentage.

Revised Harris-Benedict Equation

This equation was revised in 1984 to give precise BMR.

Mifflin-St Jeor Equation

BMR = 10W + 6.25H - 5A + 5 [Men]

BMR = 10W + 6.25H - 5A – 161 [Women]

Revised Harris-Benedict Equation:

BMR = 13.397W + 4.799H - 5.677A + 88.362 [Men]

BMR = 9.247W + 3.098H - 4.330A + 447.593 [Women]

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

Can realistic value be obtained?

Yes, one can obtain a realistic value TDEE (Total Daily Energy Expenditure) through this formula by multiplying the BMR value with an activity factor between 1.2 to 1.95, which is based on the person's exercise level throughout a week.

TDEE = BMR* Activity factor

How to calculate the activity factor?

Activity factor can be calculated based on the value of the following factors between 1.2 to 1.95

No exercise – 1.2

    • Light exercise (1-3 days/week) – 1.375
    • Moderate exercise (3-5 days/week)- 1.55
    • Intense exercise (6-7 days/week) – 1.725
  • Very intense exercise – 1.9

E.g., A bodybuilder who does intense work gets a score of BMR value of 1399. To get a realistic value, the BMR value is multiplied by the appropriate activity factor of 1.9.

TDEE= 1399*1.9
TDEE=2658.1 calories per day.

Calorie calculator result:

This calorie calculator outcome is based on the following four factors namely,

    • Maintain weight
    • Mild weight loss
    • Weight loss
    • Extreme weight loss

Key Point

Using the three given formulas above, determine BMR. If you are sure about your body fat percentage then Katch-McArdle Formula can be used to calculate BMR.
1 pound / 0.455 kg =3500 calories.

Safe way to reduce weight:

Reducing caloric intake by 500 calories per day will result in a potential reduction of 1 pound per week.
Similarly, reducing caloric intake by 1000 calories per day will result in a potential reduction of 2 pounds per week.

Factors to be considered in counting calories

  • Age
  • Weight
  • Height
  • Sex
  • Level of physical activity
  • General Health

For Example, a 25-year-old fit man who is 6 feet tall need to consume more calories than a 5-foot 70 years old women. According to the US Department of Health, adult males 2,000–3000 calories and adult females need 1,600–2,400 per day to maintain weight.

Main sources of calories

Carbohydrates, proteins, and fat make up the majority of the calories in the average person's diet, while many consume a sizable amount of alcohol which is zero calories.

Chewing reduces calories

It has been demonstrated that how a person chews their meal has some bearing on weight reduction; generally speaking, chewing food more thoroughly increases the number of calories the body burns during digestion. Chewing for a long time decreases appetite as it gives a feeling of being full and thus leads to reduced consumption of food. This information should be regarded with a grain of salt because the impacts of how food is chewed and the digestion of various foods are not fully known, and other factors probably exist.

Hazards on eating low calorie

      • Try reducing calories gradually. Your metabolism will collapse if you cut your calorie by 500.
      • Slow eating reduces the intake of food as fast eaters are heavy people.
      • Low-calorie intake is harmful for human health as it leads to nutrient deficient that causes frequent irritation and fatigue.

Be mindful when it comes to reducing your calories. Getting a proper recommendation from a dietician or getting help from a doctor can reduce the impact of side effects, if any. But once you are determined to reduce your weight, keep track of your calorie intake daily.

Our BAC Calculator helps you stay on top of your calorie intake, ensuring you make informed decisions about your diet and reach your fitness goals with ease.


Q. Can calorie calculators be wrong?

A. Calorie calculators estimate your daily calorie requirements, and the results are only sometimes precise. Additionally, because different online calculators utilize various calorie prediction formulae, there is variation between the results you receive from one calculator and another.

Q. What are the formulas used in this Calorie Calculator?

A. Mifflin-St Jeor Equation (men and women) Revised Harris-Benedict Equation (men and women) Katch-McArdle Formula

Q.Which equation gives precise results when used in Calorie Calculator?

A. The Mifflin-St Jeor equation typically yields the most precise answers. The Katch-McArdle equation is the most precise BMR equation if you know your body fat %.

Q. Can you lose weight without tracking calories?

Eating fresh fruits and vegetables by ignoring processed and junked food can reduce weight without a calorie tracker.

Q. What are maintenance calories?

A. The number of calories you burn daily from digestion, growth, exercise, and breathing. The current weight will be maintained if you follow the necessary moderate consumption.

Steps to reduce weight loss: