Food Items

1000+

Verified Nutrition Data

Activities

50+

Accurate Burn Rates

Accuracy

95%

Mifflin-St Jeor Formula

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Daily Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or weight gain

Your Daily Calorie Needs

Basal Metabolic Rate (BMR)
0
calories/day at rest
Maintenance Calories
0
calories/day to maintain
Your Goal Calories
0
calories/day for goal

Calorie Goals Based on Your Intent

Weight Loss (0.5kg/week): 0
Weight Loss (1kg/week): 0
Maintenance: 0
Weight Gain (0.25kg/week): 0
Weight Gain (0.5kg/week): 0

Food Diary & Calorie Counter

Track your daily food intake and count calories directly from our verified database

Food Item Serving Calories Protein Carbs Fat Action

Today's Food Diary

Total Consumed
0
kcal

No foods added yet.

Search and add foods from the table above to track your daily calories.

Calorie Burn Calculator

Calculate exactly how many calories you burn during exercise and physical activities

Select Activities:

Results: Calories Burned

Selected Activities
0
Total Calories Burned
0
kcal
Equivalent Food
-

High Calorie Foods

Nutrient-dense foods perfect for weight gain, bulking, and muscle building.

Food Item Serving Size Calories Protein Carbs Fat Action
Peanut Butter (2 tbsp) Standard 190 cal 8g 6g 16g
Almonds (1/4 cup) Standard 200 cal 7g 7g 18g
Walnuts (1/4 cup) Standard 190 cal 4g 4g 18g
Cashews (1/4 cup) Standard 180 cal 5g 9g 14g
Avocado (1 medium) Standard 240 cal 3g 12g 22g
Olive Oil (1 tbsp) Standard 120 cal 0g 0g 14g
Ghee (1 tbsp) Standard 120 cal 0g 0g 14g
Cheese (50g) Standard 200 cal 12g 1g 16g
Dark Chocolate (100g) Standard 600 cal 8g 45g 43g
Granola (1/2 cup) Standard 250 cal 6g 30g 12g
Banana (1 large) Standard 120 cal 1g 30g 0g
Mango (1 medium) Standard 150 cal 1g 35g 1g
Dates (5 pieces) Standard 120 cal 1g 30g 0g
Raisins (1/4 cup) Standard 120 cal 1g 30g 0g
Whole Milk (1 glass) Standard 150 cal 8g 12g 8g

Expert Tips for Healthy Weight Gain

  • Eat 300-500 calories above your maintenance level consistently daily.
  • Include high-quality protein with every meal to ensure weight goes to muscle, not just fat.
  • Focus on calorie-dense foods like nuts, seeds, nut butters, and avocados.
  • Drink your calories! Calorie-rich smoothies and shakes are easier to consume.
  • Eat more frequently (5-6 meals per day) instead of 3 massive meals.

Low Calorie Foods

High-volume, filling foods perfect for weight loss, cutting, and staying satiated.

Food Item Serving Size Calories Protein Carbs Fat Action
Cucumber (100g) Standard 15 cal 1g 3g 0g
Tomato (1 medium) Standard 25 cal 1g 5g 0g
Spinach (1 cup) Standard 7 cal 1g 1g 0g
Lettuce (1 cup) Standard 5 cal 0g 1g 0g
Celery (1 stalk) Standard 6 cal 0g 1g 0g
Bell Pepper (1 medium) Standard 30 cal 1g 6g 0g
Broccoli (1 cup) Standard 30 cal 3g 6g 0g
Cauliflower (1 cup) Standard 25 cal 2g 5g 0g
Mushrooms (1 cup) Standard 15 cal 2g 2g 0g
Zucchini (1 cup) Standard 20 cal 1g 4g 0g
Watermelon (1 cup) Standard 45 cal 1g 11g 0g
Strawberries (1 cup) Standard 50 cal 1g 12g 0g
Blueberries (1 cup) Standard 85 cal 1g 21g 0g
Egg White (1 large) Standard 17 cal 4g 0g 0g
Tofu (100g) Standard 75 cal 8g 2g 4g

Expert Tips for Effective Weight Loss

  • Create a manageable 300-500 calorie daily deficit (Avoid extreme starvation).
  • Focus heavily on high-volume, low-calorie foods (like vegetables) to keep your stomach full.
  • Drink plenty of water before meals to naturally reduce calorie intake.
  • Include adequate protein in every meal to prevent muscle loss while losing fat.
  • Limit liquid calories (sugary drinks, alcohol) as they do not provide satiety.

Calorie Deficit Calculator

Scientifically calculate your exact daily calorie deficit timeline for safe weight loss.

Your Calorie Deficit Plan

Total Weight to Lose
0
kilograms
Paced Weekly Loss
0
kg/week
Required Daily Deficit
0
calories/day

Your Daily Calorie Targets

Maintenance Calories (TDEE): 0
Your Target Intake (Eat this): 0
Expected Goal Completion: -
Progress to Goal Simulator 0%