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ProCalorie
Advanced Calorie Calculator
Personal Information
ages 15 - 80
Only needed for Katch-McArdle formula
Results
Maintenance Calories
0
Calories per day to maintain your weight
Weight Loss
Weight Gain
Zigzag
Mild Weight Loss
0
0.25 kg/week
Weight Loss
0
0.5 kg/week
Extreme Weight Loss
0
1 kg/week
Mild Weight Gain
0
0.25 kg/week
Weight Gain
0
0.5 kg/week
Fast Weight Gain
0
1 kg/week
Zigzag Schedule 1
Zigzag Schedule 2
Your Activity Level
Sedentary
Very Active
About Calorie Calculation
This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.
Formulas Used:
Mifflin-St Jeor Equation:
For men: BMR = 10W + 6.25H - 5A + 5
For women: BMR = 10W + 6.25H - 5A - 161
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
Food Energy Converter
The following converter can be used to convert between Calories and other common food energy units.
Calorie [Nutritional, kcal]
=
Kilojoules [kJ]
Calories in Common Foods
Fruits
Vegetables
Proteins
Common Meals
Beverages
Apple
59 kcal
1 (4 oz.)
Banana
151 kcal
1 (6 oz.)
Grapes
100 kcal
1 cup
Orange
53 kcal
1 (4 oz.)
Pear
82 kcal
1 (5 oz.)
Watermelon
50 kcal
1 cup
Broccoli
45 kcal
1 cup
Carrots
50 kcal
1 cup
Cucumber
17 kcal
4 oz.
Lettuce
5 kcal
1 cup
Tomato
22 kcal
1 cup
Chicken
136 kcal
2 oz. cooked
Beef
142 kcal
2 oz. cooked
Egg
78 kcal
1 large
Tofu
86 kcal
4 oz.
Salmon
225 kcal
1 serving
Cheeseburger
285 kcal
1 sandwich
Pizza
285 kcal
1 slice (14")
Caesar Salad
481 kcal
3 cups
Sandwich
200 kcal
6" Subway Turkey
Milk (Whole)
146 kcal
1 cup
Orange Juice
111 kcal
1 cup
Coca-Cola
150 kcal
1 can
Beer
154 kcal
1 can
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