Health & Fitness Calorie Calculator with Plan
Calculate Your Daily Calorie Needs
Your Daily Plan Based on TDEE
Calorie Chart for Common Foods
| Food | Serving Size | Calories |
|---|
Daily Exercise Plan Based on Activity Level
1. Sedentary (Little to No Exercise)
- Goal: Incorporate light movement into daily routine.
- Plan:
- 30 minutes of brisk walking.
- Stretching or yoga for 15 minutes.
- Take short breaks to stand and move every hour if working at a desk.
2. Lightly Active (Light Exercise/Sports 1–3 Days/Week)
- Goal: Build consistency with moderate activities.
- Plan:
- 30–45 minutes of cardio (e.g., jogging, cycling, or swimming) 3 times a week.
- Bodyweight exercises (e.g., squats, push-ups, planks) 2 times a week.
- Daily stretching or yoga for flexibility.
3. Moderately Active (Moderate Exercise/Sports 3–5 Days/Week)
- Goal: Increase intensity and variety.
- Plan:
- 45–60 minutes of cardio (e.g., running, HIIT, or cycling) 4 times a week.
- Strength training (e.g., weightlifting or resistance bands) 2–3 times a week.
- Yoga or stretching for recovery on rest days.
4. Very Active (Hard Exercise/Sports 6–7 Days/Week)
- Goal: Maintain high activity levels with proper recovery.
- Plan:
- 60–90 minutes of intense cardio (e.g., running, swimming, or CrossFit) 5–6 times a week.
- Strength training 3–4 times a week.
- Active recovery (e.g., light walking or yoga) on rest days.
5. Extra Active (Very Hard Exercise/Physical Job)
- Goal: Fuel the body for extreme activity.
- Plan:
- 90+ minutes of intense cardio or sports daily.
- Strength training 4–5 times a week.
- Focus on recovery techniques like stretching, foam rolling, and adequate sleep.
Daily Diet Plan Based on TDEE
1. Weight Maintenance (TDEE = Calorie Intake)
- Breakfast: Enjoy oatmeal with fresh fruits and nuts.
- Snack: low-fat Greek yogurt with honey.
- Lunch: Grilled chicken salad, along with quinoa and mixed fresh vegetables.
- Snack: Apple with butter, like peanut butter.
- Dinner:
- Oven-baked salmon served with roasted sweet potatoes and a side of steamed broccoli.
- Hydration: Drink 8–12 glasses of water each day to stay hydrated and help your overall health and well-being.
2. Weight Loss (Calorie Intake = TDEE – 500)
- Breakfast: Meshed eggs with spinach and whole-grain toast.
- Snack: A handful of almonds.
- Lunch: Turkey wraps with whole-grain tortilla and veggies.
- Snack: Carrot sticks with hummus.
- Dinner: Grilled-type tofu with brown rice and stir-fried vegetables.
- Hydration: Drink water before meals to reduce appetite.
3. Weight Gain (Calorie Intake = TDEE + 500)
- Breakfast: Smoothie with banana, oats, peanut butter, and milk.
- Snack: Try mixing with nuts and dried fruits.
- Lunch: Beef stir-fry with noodles and vegetables.
- Snack: Avocado toast.
- Dinner: Grilled chicken served with creamy mashed potatoes and a side of tender green beans.
- Hydration: Include calorie-dense drinks like smoothies or cow milk.
Calorie Chart for Common Foods
Food | Serving Size | Calories |
Grains | ||
Brown rice | 1 cup cooked | 215 |
Quinoa | 1 cup cooked | 222 |
Oats | 1/2 cup dry | 150 |
Whole-grain bread | 1 slice | 80 |
Proteins | ||
Chicken breast (grilled) | 100g | 165 |
Salmon (baked) | 100g | 208 |
Tofu | 100g | 76 |
Eggs (boiled) | 1 large | 70 |
Vegetables | ||
Broccoli | 1 cup raw | 55 |
Spinach | 1 cup raw | 7 |
Carrots | 1 medium | 25 |
Sweet potato | 1 medium | 112 |
Fruits | ||
Apple | 1 medium | 95 |
Banana | 1 medium | 105 |
Blueberries | 1 cup | 85 |
Avocado | 1/2 avocado | 160 |
Snacks | ||
Almonds | 1 oz (23 nuts) | 164 |
Peanut butter | 1 tablespoon | 90 |
Greek yogurt (plain) | 1 cup | 100 |
Dark chocolate (70%) | 1 oz | 170 |
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Recommendations for Users
- Track Calories:
- Use apps like MyFitnessPal to log meals and stay within calorie goals.
- Balanced Diet:
- Include a mix of proteins, carbs, and fats in every meal.
- Stay Consistent:
- Follow the exercise and diet plan consistently for best results.
- Hydration:
- Drink plenty of water throughout the day.
- Adjust as Needed:
- Recalculate TDEE periodically based on weight changes or activity levels.
Final Thoughts: Calorie Calculator
A calorie calculator is your secret weapon for staying on top of your health and making smarter food choices. But remember, everyone’s needs are unique—factors like lifestyle, habits, and activity levels all play a big role in how many calories you need each day.
That’s why it’s always a great idea to chat with a healthcare expert for personalized advice. Think of a calorie calculator as a useful tool to guide your health journey—not a strict rule book.
Using a calorie calculator is simple and can help you make informed choices. Start by checking your daily calorie needs, then use that information to plan meals and track progress.
Take charge of your health with confidence. With the right tools and a focus on what works for your body, you’re well on your way to reaching your goals.
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References:
- “Calorie Calculator: Calculate Calories to Lose Weight or Maintain Current Body Weight.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 Nov. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calorie-calculator/itt-20402304.
- “What Are the Pros and Cons of Using a Calorie Counter?” Healthfully, healthfully.com/213758-pros-cons-using-calorie-counter.html.
- Haller, Bessie Joana et al. “Nutritional Knowledge Impact on Daily Food Choice among Adults Calculated by a Comprehensive Nutritional Knowledge Index.” Nutrition & food science vol. 49,1 (2019): 6-18. doi:10.1108/NFS-05-2017-0102.
- “Calorie Counting: How to Count Calories and Lose Weight.” Healthline, Healthline Media, www.healthline.com/nutrition/how-to-count-calories#bottom-line.
- “How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 16 Nov. 2020, www.cdc.gov/physicalactivity/basics/adults/index.htm.
- “Weight Gain During Pregnancy.” American College of Obstetricians and Gynec