Calorie Calculator

Our calorie calculator is based on the well-established Mifflin-St Jeor and Harris-Benedict formulas. These are highly regarded by fitness professionals across the UK for their accuracy.

Step 1: Input Personal Details
Enter your:

• Age

• Gender

• Height (in cm)

• Weight (in kg or stones)

• Activity level (from sedentary to extra active)

Step 2: Get Your Results
The James Smith calorie calculator will then provide your daily calorie needs for three key objectives:

• Maintain current weight

• Lose weight (with mild to moderate calorie deficit)

• Gain weight (calorie surplus)

Sample Daily Meal Plans (1200, 1500, and 2000 Calories)

Below are example meal plans tailored to different calorie goals:

Calories in Popular Foods

Use this handy reference to track your calorie intake:

Fruits:

• Apple: 59 kcal

• Banana: 151 kcal

• Grapes: 100 kcal

• Watermelon: 50 kcal

Vegetables:

• Carrots (1 cup): 50 kcal

• Cucumber (4 oz.): 17 kcal

• Tomato (1 cup): 22 kcal

Proteins:

• Chicken, cooked (2 oz.): 136 kcal

• Egg (1 large): 78 kcal

• Tofu (4 oz.): 86 kcal

Snacks & Meals:

• Bread, white: 75 kcal/slice

• Cheeseburger: 285 kcal

• McDonald’s Cheeseburger: 300 kcal

• Subway Turkey Sub (6″): 280 kcal

Our McDonald’s calorie calculator and Subway calorie calculator help you make smarter choices when eating out by providing precise nutritional information.

Calories Burned from Exercises

Pair our calorie calculator with a calories burned calculator to see how much energy you expend. Here’s how many calories a 155 lb (70 kg) person burns in 1 hour:

Use our cycling calorie calculator and calories burned calculator to calculate your exact energy output for your workouts.

Understanding TDEE and BMR

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest. Your Total Daily Energy Expenditure (TDEE) includes all activities and gives a complete picture of your daily calorie requirements.

Here is how TDEE is calculated:

Our James Smith calorie calculator uses these multipliers to deliver accurate daily targets.

Calorie Needs by Gender & Age

Here’s a guide based on UK standards:

Women:

• Age 19-25: 1800–2200 kcal/day

• Age 26-50: 1800–2000 kcal/day

• Age 51+: 1600–1800 kcal/day

Men:

• Age 19-25: 2400–2800 kcal/day

• Age 26-45: 2400–2600 kcal/day

• Age 46+: 2200–2600 kcal/day

Creating a Calorie Deficit

To lose weight, consume fewer calories than you burn. This is called a calorie deficit. Our calorie calculator helps you set a healthy and sustainable target:

• Mild loss: Reduce by 250-500 kcal/day

• Moderate loss: Reduce by 500-750 kcal/day

• Maximum safe reduction: 1000 kcal/day (minimum 1200 kcal for women, 1500 kcal for men)

Again, use our James Smith calorie calculator for realistic guidance.

Tips for Effective Calorie Management

• Track Intake: Use food journals or apps like Nutracheck.

• Be Consistent: Weigh your food for accurate tracking.

• Stay Hydrated: Dehydration often mimics hunger.

• Don’t Over-Restrict: Severe calorie cuts can lead to fatigue and nutrient deficiencies.

Advanced Strategies

Zigzag Calorie Cycling: Alternate high and low-calorie days to prevent plateaus.
Macro Tracking: Tailor carbs, protein, and fat intake for fat loss or muscle gain.

Specialised Calculators for Smarter Eating

1. James Smith Calorie Calculator – Popular with UK fitness enthusiasts for its personal approach to daily calorie goals.

2. Subway Calorie Calculator – Helps you customise low-calorie sandwich options.

3. McDonald’s Calorie Calculator – Plan ahead for better fast-food choices.

4. Cycling Calorie Calculator – Calculates calories burned based on duration, speed, and rider weight.

5. Calories Burned Calculator – Gives you accurate burn rates for hundreds of activities.

These calculators make it easier to stay on top of your calorie goals whether you’re at the gym, eating out, or cycling through the park.

Final Thoughts

Our calorie calculator is designed to empower your health goals with science-backed, practical insights. Whether you’re using the James Smith calorie calculator for a personal weight plan, the Subway calorie calculator to manage your lunch, or the cycling calorie calculator to track your workouts, these tools ensure you’re always in control.

Use the McDonald’s calorie calculator and calories burned calculator to make informed decisions every day, and watch as your goals become achievable, sustainable results.