Calories Calculator

lbs.
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Results (in kJ)

Your BMR = {{bmr () | number:0}}

Required daily cals = {{cals () | number:0 }}

Daily Protein cals = {{proteinCals () | number:0}}

Daily Carbs cals = {{carbsCals ()| number:0}}

Daily Fat cals = {{fatCals ()| number:0}}

Meal Plan (in grams)

Follow Monday to Friday, just don't take the mick at the weekends and gorge on chocolate etc unless you want to lose weight, then follow religiously!

Breakfast

Protein: {{breakfast[0].value() |number:0}}

Carbs: {{breakfast[1].value()|number:0}}

Fat: {{breakfast[2].value()|number:0}}

Snack

Protein: {{snack[0].value()|number:0}}

Carbs: {{snack[1].value()|number:0}}

Fat: {{snack[2].value()|number:0}}

Lunch

Protein: {{mainMeal[0].value()|number:0}}

Carbs: {{mainMeal[1].value()|number:0}}

Fat: {{mainMeal[2].value()|number:0}}

Snack

Protein: {{snack[0].value()|number:0}}

Carbs: {{snack[1].value()|number:0}}

Fat: {{snack[2].value()|number:0}}

Snack

Protein: {{snack[0].value()|number:0}}

Carbs: {{snack[1].value()|number:0}}

Fat: {{snack[2].value()|number:0}}

Dinner

Protein: {{mainMeal[0].value()|number:0}}

Carbs: {{mainMeal[1].value()|number:0}}

Fat: {{mainMeal[2].value()|number:0}}

kgs.
cm.

Results (in kJ)

Your BMR = {{bmr () | number:0}}

Required daily cals = {{cals () | number:0 }}

Daily Protein cals = {{proteinCals () | number:0}}

Daily Carbs cals = {{carbsCals ()| number:0}}

Daily Fat cals = {{fatCals ()| number:0}}

Meal Plan (in grams)

Follow Monday to Friday, just don't take the mick at the weekends and gorge on chocolate etc unless you want to lose weight, then follow religiously!

Breakfast

Protein: {{breakfast[0].value() |number:0}}

Carbs: {{breakfast[1].value()|number:0}}

Fat: {{breakfast[2].value()|number:0}}

Snack

Protein: {{snack[0].value()|number:0}}

Carbs: {{snack[1].value()|number:0}}

Fat: {{snack[2].value()|number:0}}

Lunch

Protein: {{mainMeal[0].value()|number:0}}

Carbs: {{mainMeal[1].value()|number:0}}

Fat: {{mainMeal[2].value()|number:0}}

Snack

Protein: {{snack[0].value()|number:0}}

Carbs: {{snack[1].value()|number:0}}

Fat: {{snack[2].value()|number:0}}

Snack

Protein: {{snack[0].value()|number:0}}

Carbs: {{snack[1].value()|number:0}}

Fat: {{snack[2].value()|number:0}}

Dinner

Protein: {{mainMeal[0].value()|number:0}}

Carbs: {{mainMeal[1].value()|number:0}}

Fat: {{mainMeal[2].value()|number:0}}

Have you been working hard to lose weight but simply don’t see things working out? If that is so, then this calories calculator might give you a diet plan that can help you out. Based on your inputs, we’ll help you figure out how many calories you need to have every day.

Before we get to how this calculator helps, let’s first understand how well do you understand your body. What do you know about calories? Are they useful to you or dangerous? Let’s see if you actually know the concept of calories and weight really well.

Everything You Need to Know About Calories

To be precise, calories are nothing but units of energy released from every nutrient you consume. The main calories you have to take care of are carbohydrates, fats and proteins. Whether you need to gain weight, lose weight or maintain it, you cannot escape consuming calories as such. What you need to know is how much you should consume in order to achieve your goals.

So, how many calories do you need in a day on an average?

Your calorie requirements are dependent on a number of factors like your age, weight, height, gender and activity level. They’re needed for your body’s regular functioning.

Usually, on an average, a man needs 2,700 kilocalories (large calories) per day while a woman needs 2,200 kcal per day. This number may differ according to the above factors.

Now, the 3 main macronutrients, which are fats, carbohydrates and proteins contain a fixed number of calories:

1 g carbohydrates: 4 kcal

1 g fats: 9 kcal

1 g proteins: 4 kcal

Thus, depending on your body and its regular activity, we determine the number of calories and hence the amount of protein, fat and carbohydrates you need per day.

What is BMR?

BMR is short for basic metabolic rate, which is the number of calories that your body needs for its normal functioning, as per your regular activity. This need keeps changing as your age increases, height increases, weight changes and lifestyle changes.

Here’s how we calculate it in metric units (weight in kg and height in cm):

For men: 88.362 + (13.397 x weight) + (4.799 x height) – (5.677 x age)

For women: 447.593 + (9.247 x weight) + (3.98 x height) – (4.330 x age)

If you input your details in US Units (weight in lbs and height in inches), the formula is:

For men: (4.536 x weight) + (15.88 x height) – (5 x age) + 5

For women: (4.536 x weight) + (15.88 x height) – (5 x age) – 161

How Does the Calories Calculator Work?

Since your calorie requirement depends on your age, height, weight, gender, daily activity and whether you want to gain, lose or maintain your current weight, these are the inputs that you need to provide.

You’ll be receiving the following results in return:

  • Your BMR
  • The number of calories you require every day
  • Your daily requirements for protein, fat and carbohydrates
  • The amount of these nutrients you need to consume (in grams) for every meal

For any one metric that you may change, the results below will change too.