Calorie Calculator

A calorie is a unit of energy; the calories on food labels are actually kilocalories (kcal). By the law of energy balance, you gain weight when intake exceeds expenditure, lose weight when it is lower, and maintain when they are equal. Carbohydrates and protein provide 4 kcal per gram, fat 9 kcal, and alcohol 7 kcal.

Basal Metabolic Rate (BMR) is the minimum energy needed to sustain life at complete rest, accounting for 60-75% of total expenditure. TDEE is your total daily calorie need, calculated by multiplying BMR by an activity factor (1.2-1.9). Always set your goal calories based on TDEE, not BMR.

For weight loss, eat below TDEE to create a deficit; a safe rate is 0.5-1kg per week (a 500-1,000 kcal daily deficit, since 1kg of body fat ≈ 7,700 kcal). Maintenance equals TDEE; gain requires 300-500 kcal above TDEE combined with strength training. Avoid going below 1,200 kcal for women and 1,500 kcal for men.

Eating the same calories every day lets the body adapt, slowing metabolism and stalling weight loss. The zigzag diet varies daily intake while keeping the weekly average equal to your goal calories, preventing metabolic plateau. Raising calories on training days and lowering them on rest days is especially effective.

The same calories yield different results depending on macronutrient composition. A balanced PFC ratio is 45-55% carbs, 20-30% protein, 25-30% fat. When losing weight, raise protein to 30-35% (1.6-2.2g per kg body weight) and choose complex carbs and unsaturated fats. Calorie quality matters, not just quantity.

Common mistakes include underestimating food intake, overestimating exercise burn, ignoring liquid calories, and overlooking cooking methods and sauces. Use a food scale, read labels carefully, use tracking apps, and log every ingredient. Recalculating TDEE every 2-4 weeks and adjusting accordingly is the key to success.

1200 kcal: breakfast Greek yogurt (150g), berries (100g), nuts (20g); lunch chicken breast salad (200g) with olive oil dressing; dinner grilled fish (150g), steamed vegetables (200g), brown rice (50g). 1500 kcal: breakfast oatmeal (60g), banana (1), almonds (30g); lunch chicken breast sandwich with vegetable salad; dinner beef steak (120g), sweet potato (150g), salad. 1800 kcal: breakfast scrambled eggs (3), whole wheat bread (2 slices), avocado (50g); lunch salmon (150g), quinoa (100g), roasted vegetables; dinner chicken breast (180g), pasta (80g), tomato sauce; snack protein shake and apple. 2000 kcal: breakfast French toast (2 slices), eggs (2), fruit; lunch chicken fried rice, seaweed soup; dinner grilled pork belly (120g), lettuce wraps, soybean stew, rice; snack Greek yogurt and mixed nuts. 2500 kcal: breakfast pancakes (3), eggs (3), bacon, fruit; lunch bibimbap, soybean stew, kimchi; dinner steak (200g), potato (200g), salad; snack protein bar, banana, nuts.

Approximate calories burned per hour for a 70kg person: walking (moderate pace) about 280 kcal, running (8 km/h) about 590 kcal, cycling (moderate) about 480 kcal, swimming about 530 kcal, weight training about 220 kcal, and yoga about 180 kcal.