Calorie Calculator
Calorie
Calculate food and exercise calories to manage energy balance
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Record your food and exercise today
Quick Add
Click to quickly add common foods or exercises
Usage Tips
- •Weight Loss Goal: Maintain a 500kcal deficit daily to lose about 0.5kg per week
- •Weight Gain Goal: Maintain a 300-500kcal surplus daily
- •Recording Tips: Use nutrition labels on food packaging for accurate calorie information
- •Exercise Burn: Actual burn varies by weight, intensity, etc. Data is for reference only
About Calories
A calorie is a unit of energy. 1 kilocalorie (kcal) = 1000 calories. Food provides energy, exercise burns energy, and the difference determines weight change.
- Reference: Adult women need about 1800-2000 kcal daily, adult men need about 2200-2500 kcal. Actual needs vary by age, weight, and activity level.
About this tool
What is Calorie Calculator?
Calculates the calories you take in from food and burn through exercise.
What is it for?
Manage your daily energy balance.
How to read your result
Intake < expenditure means weight loss; the reverse means weight gain.
Formula
Net = calories in − calories out≈ 7700 kcal ≈ 1 kg body fat (−500 kcal/day ≈ −0.5 kg/week)Frequently asked questions
How many calories do I need per day?
It depends on your size, age, sex and activity. Find your maintenance level with the TDEE calculator, then eat below it to lose weight or above it to gain.
How do calories affect weight?
Eat fewer calories than you burn and you lose weight; eat more and you gain. About 7700 kcal equals roughly 1 kg of body fat.
How big a calorie deficit is safe?
A deficit of 300–500 kcal/day is sustainable for most people. Very aggressive deficits risk muscle loss and are best done with professional guidance.
Do all calories count the same?
For weight change, total calories matter most, but food quality affects hunger, energy and health. Protein and fibre keep you fuller per calorie.
How do I calculate a calorie deficit?
A calorie deficit is how many fewer calories you eat than you burn. Subtract your daily intake from your total daily burn (TDEE): a 500-calorie daily deficit adds up to about 1 pound (0.45 kg) of fat loss per week, since a pound of fat is roughly 3,500 calories. This tool shows your intake-vs-burn balance so you can see your deficit at a glance. Avoid very large deficits — losing more than about 1–2 lb a week is usually not sustainable.