Weight loss calculator

The Weight loss calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.

Weight loss calculator
Weight loss calculator
Mifflin-St Jeor Equation:
For men:
BMR = 10W + 6.25H – 5A + 5
For women:
BMR = 10W + 6.25H – 5A – 161

 

Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H – 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H – 4.330A + 447.593

 

Katch-McArdle Formula:
BMR = 370 + 21.6(1 – F)W

 

where:

W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage

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Calories in Common Foods

Food Serving Size Calories kJ
Fruit
Apple 1 (4 oz.) 59 247
Banana 1 (6 oz.) 151 632
Grapes 1 cup 100 419
Orange 1 (4 oz.) 53 222
Pear 1 (5 oz.) 82 343
Peach 1 (6 oz.) 67 281
Pineapple 1 cup 82 343
Strawberry 1 cup 53 222
Watermelon 1 cup 50 209
Vegetables
Asparagus 1 cup 27 113
Broccoli 1 cup 45 188
Carrots 1 cup 50 209
Cucumber 4 oz. 17 71
Eggplant 1 cup 35 147
Lettuce 1 cup 5 21
Tomato 1 cup 22 92
Proteins
Beef, regular, cooked 2 oz. 142 595
Chicken, cooked 2 oz. 136 569
Tofu 4 oz. 86 360
Egg 1 large 78 327
Fish, Catfish, cooked 2 oz. 136 569
Pork, cooked 2 oz. 137 574
Shrimp, cooked 2 oz. 56 234
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 75 314
Butter 1 tablespoon 102 427
Caesar salad 3 cups 481 2014
Cheeseburger 1 sandwich 285 1193
Hamburger 1 sandwich 250 1047
Dark Chocolate 1 oz. 155 649
Corn 1 cup 132 553
Pizza 1 slice (14″) 285 1193
Potato 6 oz. 130 544
Rice 1 cup cooked 206 862
Sandwich 1 (6″ Subway Turkey Sandwich) 200 837
Beverages/Dairy
Beer 1 can 154 645
Coca-Cola Classic 1 can 150 628
Diet Coke 1 can 0 0
Milk (1%) 1 cup 102 427
Milk (2%) 1 cup 122 511
Milk (Whole) 1 cup 146 611
Orange Juice 1 cup 111 465
Apple cider 1 cup 117 490
Yogurt (low-fat) 1 cup 154 645
Yogurt (non-fat) 1 cup 110 461

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

2000, 1500, and 1200 Calorie Sample Meal Plans

Meal 1200 Cal Plan 1500 Cal Plan 2000 Cal Plan
Breakfast All-bran cereal (125)
Milk (50)
Banana (90)
Granola (120)
Greek yogurt (120)
Blueberries (40)
Buttered toast (150)
Egg (80)
Banana (90)
Almonds (170)
Snack Cucumber (30)
Avocado dip (50)
Orange (70) Greek yogurt (120)
Blueberries (40)
Total 345 Calories 350 Calories 650 Calories
Lunch Grilled cheese with tomato (300)
Salad (50)
Chicken and vegetable soup (300)
Bread (100)
Grilled chicken (225)
Grilled vegetables (125)
Pasta (185)
Snack Walnuts (100) Apple (75)
Peanut butter (75)
Hummus (50)
Baby carrots (35)
Crackers (65)
Total 450 Calories 550 Calories 685 Calories
Dinner Grilled Chicken (200)
Brussel sprouts (100)
Quinoa (105)
Steak (375)
Mashed potatoes (150)
Asparagus (75)
Grilled salmon (225)
Brown rice (175)
Green beans (100)
Walnuts (165)
Total 405 Calories 600 Calories 665 Calories

Calories Burned from Common Exercises:

Activity (1 hour) 125 lb person 155 lb person 185 lb person
Golf (using cart) 198 246 294
Walking (3.5 mph) 215 267 319
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587

Energy from Common Food Components

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68

 

 

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