Calories Calculator
Calculate your daily calorie needs, BMR, TDEE, and calories burned during various activities for effective weight management and fitness planning.
Calculate Your Daily Calorie Needs
Calculate Calories Burned
Weight Goal Calculator
Understanding Calories
What are Calories?
Calories are units of energy that your body uses to function. Every activity you do, from breathing to exercising, burns calories.
- BMR: Basal Metabolic Rate - calories burned at rest
- TDEE: Total Daily Energy Expenditure - total calories burned per day
- Calorie Deficit: Eating fewer calories than you burn (weight loss)
- Calorie Surplus: Eating more calories than you burn (weight gain)
Weight Management Tips
- Create a moderate calorie deficit (300-500 calories) for sustainable weight loss
- Combine diet with regular physical activity
- Track your food intake and exercise
- Focus on nutrient-dense foods
- Stay hydrated and get adequate sleep
- Consult healthcare providers for personalized advice
Activity Calorie Reference (per hour, 70kg person)
Low Intensity Activities
| Sleeping | 60 cal/hr |
| Sitting/Reading | 85 cal/hr |
| Walking (2 mph) | 180 cal/hr |
| Cooking | 150 cal/hr |
| Desk Work | 120 cal/hr |
High Intensity Activities
| Running (8 mph) | 850 cal/hr |
| Swimming (vigorous) | 700 cal/hr |
| Cycling (16-19 mph) | 720 cal/hr |
| HIIT Training | 600 cal/hr |
| Basketball | 480 cal/hr |