Use our Calorie Calculator for men and women to find out exactly how many calories your body needs each day. Whether your goal is weight loss, muscle gain, or maintaining your health, this tool gives you accurate daily calorie requirements based on your age, height, weight, gender, and activity level.
Ever wondered how much fuel your body really needs to keep going? Our Calorie Calculator takes just a few details :- like your age, height, weight, and how active you are — and tells you exactly how many calories you should eat each day. Whether you want to lose weight, build muscle, or simply stay healthy, this tool gives you the numbers you need to make smarter food choices.
Calorie Calculator
Use our Calorie Calculator to estimate your daily caloric needs based on your age, gender, height, weight, and activity level. This helps you determine how many calories you should consume to maintain your current weight.
Common Foods with Calories & Protein
| Food Item | Serving Size | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Rice (Cooked, White) | 1 cup (158g) | 204 | 4.2 |
| Chapati (Whole Wheat) | 1 medium (40g) | 120 | 3.0 |
| Dal (Lentils, Cooked) | 1 cup (198g) | 230 | 18 |
| Boiled Egg | 1 large (50g) | 77 | 6.3 |
| Chicken Breast (Cooked, Skinless) | 100g | 165 | 31 |
| Paneer (Cottage Cheese) | 100g | 265 | 18 |
| Milk (Full Cream) | 1 cup (244g) | 150 | 8 |
| Curd (Plain Yogurt) | 1 cup (245g) | 150 | 8 |
| Fish (Salmon, Cooked) | 100g | 206 | 22 |
| Almonds | 28g (23 nuts) | 164 | 6 |
| Banana | 1 medium (118g) | 105 | 1.3 |
| Apple | 1 medium (182g) | 95 | 0.5 |
| Potato (Boiled) | 1 medium (173g) | 161 | 4.3 |
| Sweet Potato (Boiled) | 100g | 86 | 1.6 |
| Tomato | 1 medium (123g) | 22 | 1.1 |
| Spinach (Cooked) | 1 cup (180g) | 41 | 5.4 |
| Peanuts (Raw) | 28g (1 oz) | 161 | 7.3 |
| Olive Oil | 1 tbsp (14g) | 119 | 0 |
| Butter | 1 tbsp (14g) | 102 | 0.1 |
| Bread (Whole Wheat) | 1 slice (28g) | 69 | 3.6 |
Here are Top Exercises for Burn Calories
| Exercise | Calories Burned (30 min) | Why It Works |
|---|---|---|
| Running (8 km/h) | 295–300 | Works your whole body, boosts metabolism, and keeps the heart rate high. |
| Jump Rope | 350–400 | High-intensity cardio that strengthens legs, shoulders, and improves coordination. |
| Cycling (Moderate, 20 km/h) | 280–300 | Low-impact on joints while burning major calories. |
| Swimming (Freestyle) | 250–300 | Full-body workout that engages every muscle group. |
| HIIT (High-Intensity Interval Training) | 350–450 | Short bursts of intense effort torch calories quickly. |
| Rowing Machine | 250–280 | Works arms, back, core, and legs all at once. |
| Kickboxing | 300–350 | Combines cardio with muscle toning for an intense burn. |
| Hiking (Uphill) | 220–250 | Great for stamina and leg strength while burning fat. |
| Dancing (Zumba, Aerobic Dance) | 200–250 | Fun, high-energy movement that feels less like exercise. |
| Stair Climbing | 220–260 | Builds lower body power while raising heart rate fast. |
Your health is in your hands and now, so are the numbers that fuel it. With your daily calorie target in mind, you can make better food choices, enjoy meals without guilt, and reach your goals at your own pace. Remember, it’s not about eating less, it’s about eating right.
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