🔥 Nutrition & Fitness
Calorie Calculator
Estimate your daily calorie needs based on age, height, weight, and activity level — using the most accurate nutrition science formulas.
⚡ Exercise = 15–30 min elevated HR | Intense = 45–120 min | Very intense = 2+ hrs
Result Unit
BMR Estimation Formula
Required for the Katch-McArdle formula. Use a body fat calculator if unsure.
Your Daily Calorie Targets
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These values are estimates based on population averages. Individual results will vary. A deficit of more than 1,000 Cal/day (2 lbs/week) is generally not recommended without medical supervision.
Zigzag Calorie Cycling
Alternating calorie intake prevents metabolic adaptation. Both plans hit the same weekly total — choose whichever fits your lifestyle.
Weekly total remains the same as your maintenance calories. Adjust high/low days around your schedule.
Food Energy Converter
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| Food | Serving | Calories | kJ |
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* 1 cup ≈ 250 ml | 1 tablespoon ≈ 14.2 g
Estimated calories burned per 1 hour of activity at different body weights:
| Activity (1 hour) | 125 lbs | 155 lbs | 185 lbs |
|---|
Sample daily meal plans at three common calorie targets:
Energy content of common macronutrients and food components:
| Component | kcal/g | kJ/g | kcal/oz | kJ/oz |
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