Calorie Calculator
Daily calorie needs

Calorie Calculator

Estimate your basal metabolic rate, maintenance calories (TDEE), and practical calorie targets for your selected goal.

Instant estimate3 BMR formulasMetric + US units
Enter your details Use your current measurements for the estimate.
1
Your profileBasic information used by the BMR formula.
years
cm
kg
2
Lifestyle & formulaActivity converts BMR into an estimated daily maintenance need.
Katch-McArdle requires your body-fat percentage.
3
Choose your goalCompare maintenance, deficit, and surplus estimates in the results.

Note: This calculator provides general estimates for educational purposes only. Individual energy needs vary. If you are pregnant, under 18, have a medical condition, or are planning a major calorie restriction, speak with a qualified healthcare professional.

Food calorie guide

Calories in Common Foods

Explore calories and macros by serving. Browse calories and macros with clean, real-food photography. Your own Featured Images or CSV image URLs can override any starter photo at any time.

Nuts & Seeds Almonds 164 kcal

Almonds

per serving

1 oz (28 g)

Protein6g Carbs6.1g Fat14.2g
Fruits Apple 95 kcal

Apple

per serving

1 medium

Protein0.5g Carbs25g Fat0.3g
Fruits Avocado 120 kcal

Avocado

per serving

1/2 medium

Protein1.5g Carbs6.4g Fat11g
Fruits Banana 105 kcal

Banana

per serving

1 medium

Protein1.3g Carbs27g Fat0.4g
Fruits Blueberries 84 kcal

Blueberries

per serving

1 cup

Protein1.1g Carbs21.4g Fat0.5g
Protein Boiled Egg 78 kcal

Boiled Egg

per serving

1 large

Protein6.3g Carbs0.6g Fat5.3g
Vegetables Broccoli 55 kcal

Broccoli

per serving

1 cup cooked

Protein3.7g Carbs11.2g Fat0.6g
Grains Brown Rice 216 kcal

Brown Rice

per serving

1 cup cooked

Protein5g Carbs44.8g Fat1.8g
Vegetables Carrots 52 kcal

Carrots

per serving

1 cup chopped

Protein1.2g Carbs12.3g Fat0.3g
Dairy Cheddar Cheese 113 kcal

Cheddar Cheese

per serving

1 oz (28 g)

Protein7g Carbs0.4g Fat9.3g
Protein Chicken Breast 165 kcal

Chicken Breast

per serving

100 g cooked

Protein31g Carbs0g Fat3.6g
Snacks Dark Chocolate 170 kcal

Dark Chocolate

per serving

1 oz (28 g)

Protein2.2g Carbs13g Fat12g
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