Calculate your daily calorie intake or calorie content of a product
Our calculator will help you calculate your daily calorie intake based on your parameters and activity level, as well as find out the calorie content of various foods.
The calorie calculator is suitable for people who want to control their weight, plan a diet, gain muscle mass or simply lead a healthy lifestyle. Two modes of operation: calculating the daily norm and determining the calorie content of foods.
Let's look at practical examples of calculating the daily calorie intake for different cases:
Male, 30 years old, 90 kg, 180 cm, average activity
BMR:
BMR = 88.36 + (13.4 × 90) + (4.8 × 180) − (5.7 × 30) = 88.36 + 1206 + 864 − 171 = 1987 kcalTDEE:
TDEE = 1987 × 1.55 (average activity) = 3080 kcalFor weight loss: 2310 kcal/day (25% deficit)
Recommendation: Weight loss
Female, 25 years old, 65 kg, 170 cm, light activity
BMR:
BMR = 447.6 + (9.2 × 65) + (3.1 × 170) − (4.3 × 25) = 447.6 + 598 + 527 − 107.5 = 1465 kcalTDEE:
TDEE = 1465 × 1.375 (light activity) = 2014 kcalFor maintenance: 2014 kcal/day
Recommendation: Maintain current weight
Male, 28 years old, 75 kg, 175 cm, highly active
BMR:
BMR = 88.36 + (13.4 × 75) + (4.8 × 175) − (5.7 × 28) = 88.36 + 1005 + 840 − 159.6 = 1774 kcalTDEE:
TDEE = 1774 × 1.725 (high activity) = 3060 kcalFor weight gain: 3519 kcal/day (15% surplus)
Recommendation: Gain muscle mass
Female, 35 years old, 80 kg, 165 cm, minimal activity
BMR:
BMR = 447.6 + (9.2 × 80) + (3.1 × 165) − (4.3 × 35) = 447.6 + 736 + 511.5 − 150.5 = 1544 kcalTDEE:
TDEE = 1544 × 1.2 (minimum activity) = 1853 kcalFor weight loss: 1390 kcal/day (25% deficit)
Recommendation: Slow weight loss
Male, 22 years old, 85 kg, 190 cm, extreme activity
BMR:
BMR = 88.36 + (13.4 × 85) + (4.8 × 190) − (5.7 × 22) = 88.36 + 1139 + 912 − 125.4 = 2014 kcalTDEE:
TDEE = 2014 × 1.9 (extreme activity) = 3827 kcalFor maintenance: 3827 kcal/day
Recommendation: Maintenance during high activity
Female, 27 years old, 60 kg, 168 cm, highly active
BMR:
BMR = 447.6 + (9.2 × 60) + (3.1 × 168) − (4.3 × 27) = 447.6 + 552 + 520.8 − 116.1 = 1404 kcalTDEE:
TDEE = 1404 × 1.725 (high activity) = 2422 kcalFor weight gain: 2785 kcal/day (15% surplus)
Recommendation: Gaining weight with training
The calculator uses the Harris-Benedict formula to calculate basal metabolic rate (BMR) and total daily energy expenditure (TDEE).
BMR = 88.36 + (13.4 × вес) + (4.8 × рост) − (5.7 × возраст)BMR = 447.6 + (9.2 × вес) + (3.1 × рост) − (4.3 × возраст)Harris-Benedict formula (revised)
Taking into account gender, age, weight and height
5 levels of physical activity
Recommendations for losing, maintaining and gaining weight
Database with calorie content and composition of popular foods. Search by name and calculate calories for any quantity.
Database of 50+ popular products
Search by product name
Calculation of calories, proteins, fats and carbohydrates
Possibility to specify any quantity in grams
The calorie calculator is useful in various situations:
Planning a diet for weight loss
Maintaining a Healthy Weight
Muscle gain
Sports Nutrition Planning
Controlling calorie intake
Product composition analysis
Menu creation
Educational goals
Our online calorie calculator provides accurate calculations with a user-friendly interface.
Accurate calculations using the Harris-Benedict formula
Two modes: daily value and food calories
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Support 4 languages: Russian, English, Spanish, German
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The online calorie calculator at Calc1.ru supports Russian, English, Spanish and German. Calculate your daily calorie intake and calorie content of foods for free!
To calculate your daily calorie intake for weight loss, enter your gender, age, weight, height and activity level. The calculator will calculate the basal metabolic rate (BMR) using the Harris-Benedict formula, then the daily value (TDEE) taking into account activity, and suggest a deficit of 20-25% for safe weight loss.
BMR (basal metabolic rate) is the number of calories the body spends at rest to maintain vital functions. Calculated using the Harris-Benedict formula: for men BMR = 88.36 + (13.4 × weight in kg) + (4.8 × height in cm) − (5.7 × age), for women BMR = 447.6 + (9.2 × weight) + (3.1 × height) − (4.3 × age).
TDEE (total daily energy expenditure) is BMR multiplied by the activity factor. BMR is the body's basic needs at rest, TDEE is the total need taking into account physical activity. Odds: minimum activity 1.2, light 1.375, medium 1.55, high 1.725, extreme 1.9.
The revised 1984 Harris-Benedict formula is used. For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age). For women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) − (4.330 × age). This is one of the most accurate formulas for calculating your basal metabolic rate.
For safe weight loss, a deficit of 20-25% of TDEE is recommended. For example, if your daily intake is 2000 kcal, to lose weight you need to consume 1500-1600 kcal. This allows you to lose 0.5-1 kg per week without harm to your health. It is not recommended to go below 1200 kcal for women and 1500 kcal for men.
To gain weight, you need a surplus of 15-20% of TDEE. If your daily requirement is 2500 kcal, to gain weight you need to consume 2875-3000 kcal per day, subject to regular strength training. It is important to provide sufficient protein (1.8-2.2 g per kg of weight) for muscle growth.
To maintain your current weight, you need to consume calories equal to your TDEE (daily value). TDEE is calculated as BMR × activity ratio. With correct calculation and compliance with the norm, the weight will remain stable.
Minimal – sedentary lifestyle without exercise (1.2). Easy - workout 1-3 times a week (1.375). Average - workouts 3-5 times a week (1.55). High – workout 6-7 times a week (1.725). Extreme - professional sports, hard physical work (1.9). Choose a level that suits your lifestyle.
In the calculator, go to the “Food Calories” tab, enter the name of the product in the search, select from the database and enter the amount in grams. The calculator will show calories, proteins, fats and carbohydrates for the specified amount and per 100 grams of product.
Differences may be due to different formulas (Harris-Benedict, Mifflin-St. George, Catch-McArdle), different activity factors, or rounding errors. The Harris-Benedict formula gives an average accuracy of ±10% and is considered one of the most reliable for most people.
As your weight changes, your BMR changes because it depends on your body weight. When you lose 5 kg of weight, BMR decreases by about 60-80 kcal, and when you gain weight it increases. Recalculate your daily intake every 2-3 kg of weight change for accuracy.
Yes, age affects BMR. Every year after 30 years, metabolism slows down by about 1-2%. In the Harris-Benedict formula, age is a subtractable parameter: the older the person, the lower the BMR for the same weight and height.
A safe deficit is 20-25% of TDEE. A more aggressive deficiency (30-40%) can lead to muscle loss, decreased metabolism, fatigue and health problems. The minimum norm for women is 1200 kcal, for men - 1500 kcal per day.
For women, the daily calorie intake for weight loss depends on age, weight, height and activity. Typically 1200-1800 kcal per day with a deficit of 20-25% of TDEE. It is not recommended to go below 1200 kcal without consulting a doctor or nutritionist.
For men, the daily value for weight maintenance (TDEE) is usually 2000-3000 kcal depending on weight, height, age and activity level. With an average weight of 75 kg and average activity, TDEE is about 2400-2600 kcal.
Use the calorie calculator: enter the name of the product, indicate the exact amount in grams. The calculator will automatically recalculate calories and dietary fat. For prepared meals, consider all ingredients and their weight. Keep a food diary for accurate control.
A negative calorie balance (deficit) is when you consume fewer calories than you expend (TDEE). This is a necessary condition for losing weight. For example, with a TDEE of 2000 kcal and an intake of 1500 kcal, the deficit is 500 kcal, which allows you to lose about 0.5 kg of fat per week.
A positive balance (surplus) is when you consume more calories than you expend. This is necessary for gaining weight. With a TDEE of 2500 kcal and an intake of 2875 kcal, a surplus of 375 kcal allows you to gain about 0.3-0.5 kg of mass per week (subject to strength training).
You can lose weight without precise calculations, but calorie control greatly simplifies the process and increases efficiency. Counting helps you understand how many calories you actually consume and adjust your diet. For many, this is the first step towards conscious eating.
For restaurant meals, it is difficult to accurately determine calories. Use estimates from a database of similar dishes, increase the estimate by 20-30% (restaurants often use more butter and sugar). It's best to cook at home and weigh the ingredients for accuracy.
The timing of meals does not affect the overall calculation of calories - the total amount for the day is important. However, calorie distribution can affect how you feel and your workout performance. For gaining weight, it is useful to eat more after training, for weight loss - evenly distributed throughout the day.
For athletes, an activity coefficient of 1.725-1.9 is used, depending on the intensity of training. TDEE can be 3000-4000+ kcal per day. It is important to provide sufficient amounts of protein (2-2.5 g/kg), carbohydrates for energy and fats for recovery.
The Harris-Benedict Calorie Calculator is accurate within ±10% for most people. More accurate methods are calorimetry or body composition analysis, but these are not available at home. The calculator gives a good starting point that can be adjusted based on the results.
During pregnancy, calorie needs increase. In the first trimester +0 kcal, in the second +340 kcal, in the third +452 kcal to the basic norm. Use the calculator to calculate your base rate, then add the amount you need. Consultation with a doctor is required.
When breastfeeding, you need to add +500 kcal to the basic daily intake for milk production. Calculate TDEE using the calculator and add 500 kcal. It is important to provide enough protein, fat and fluid for healthy milk production.
If weight does not decrease with a deficiency, possible reasons: underestimated activity (choose a lower ratio), underestimated calories in food (weigh foods), water retention, metabolic adaptation. Recalculate TDEE, make sure your calorie count is accurate, give your body time.
The most high-calorie foods: vegetable oils (900 kcal/100g), nuts (600-700 kcal), chocolate (500-600 kcal), cheese (300-400 kcal), fatty meats (250-350 kcal). Use the calorie calculator to find the exact calorie content of any food.
The lowest calorie foods: cucumbers (16 kcal/100g), lettuce (14 kcal), celery (16 kcal), tomatoes (18 kcal), zucchini (24 kcal), mushrooms (25 kcal), broccoli (34 kcal). These foods help fill you up with minimal calories.
For complex dishes (soups, salads, baked goods), count the calories of each ingredient separately, add up and divide into portions. Record the weight of all ingredients when cooking. Use a kitchen scale for accuracy. Save recipes with calorie calculations.
Theoretically, you can lose weight on any food with a calorie deficit (“IIFYM” - if it fits your macros). However, for health it is important to get enough proteins, vitamins, and minerals. Fast food and sweets in limited quantities are acceptable, but it is better to focus on whole foods.