What is a Calorie, And why i should calculate my calories?
The calorie is a unit of energy from the caloric theory of heat. The large calorie, also called the food calorie, is the heat needed to raise the temperature of one liter of water by one degree Celsius. In comparison, the small calorie is the heat needed for the same temperature increase in one milliliter of water. 1 large calorie equals 1000 small calories.
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With the GymNation Calorie Calculator, you can easily learn how many calories your body needs for your gym activities. You can also discover the caloric content of common foods. All our data comes from USDA FoodData Central, ensuring accurate and reliable information.
How our Calorie Calculator works
Our Calorie Calculator is designed to provide accurate and personalized results. Here's how it works:
Harris-Benedict Equation:
- This was one of the first methods for calculating Basal Metabolic Rate (BMR). It was refined in 1984 for improved accuracy.
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For men: BMR = 13.397W + 4.799H - 5.677A + 88.362
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For women: BMR = 9.247W + 3.098H - 4.330A + 447.593
W= weight in kilograms, H= height in centimetres, A= age in years
Mifflin-St Jeor Equation:
- This newer method has surpassed the Harris-Benedict Equation in precision for most people, making it the preferred choice for BMR estimation.
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For men: BMR = 10W + 6.25H - 5A + 5
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For women: BMR = 10W + 6.25H - 5A - 161
W= weight in kilograms, H= height in centimetres, A= age in years
Katch-McArdle Formula:
- This formula includes lean body mass in its calculations, making it especially accurate for those who know their body fat percentage.
- Men/Women BMR = 370 + (21.6 × Lean Body Mass kg)
W= weight in kilograms, H= height in centimetres, A= age in years
what our CALORIE CALCULATOR can do
1. Maintenance Calorie Calculator
GymNation Calorie Calculator now includes a maintenance calorie calculator feature. This tool helps you determine the number of calories required to maintain your current weight. Remember, BMR is the key to your daily calorie needs.
2. calorie deficit calculator
Stop looking for calorie calculator to lose weight GymNation's Calorie Calculator now features an option to calculate calorie deficits, aiding you in estimating the duration required to achieve your desired weight by following a specified calorie deficit.
3. Calorie calculator for weight gain
Caloric Content of Common Foods
Fruits
- Apple: 1 (4 oz.) - 59 calories / 247 kJ
- Banana: 1 (6 oz.) - 151 calories / 632 kJ
- Grapes: 1 cup - 100 calories / 419 kJ
- Orange: 1 (4 oz.) - 53 calories / 222 kJ
- Pear: 1 (5 oz.) - 82 calories / 343 kJ
- Peach: 1 (6 oz.) - 67 calories / 281 kJ
- Pineapple: 1 cup - 82 calories / 343 kJ
- Strawberry: 1 cup - 53 calories / 222 kJ
- Watermelon: 1 cup - 50 calories / 209 kJ
- Blueberries: 1 cup - 85 calories / 357 kJ
- Mango: 1 (8 oz.) - 135 calories / 565 kJ
- Kiwi: 1 (3.5 oz.) - 42 calories / 176 kJ
- Cherries: 1 cup - 97 calories / 407 kJ
- Raspberries: 1 cup - 64 calories / 267 kJ
- Blackberries: 1 cup - 62 calories / 260 kJ
- Papaya: 1 cup - 55 calories / 230 kJ
- Plum: 1 (2.5 oz.) - 30 calories / 126 kJ
- Apricot: 1 (1.2 oz.) - 17 calories / 71 kJ
Vegetables
- Asparagus: 1 cup - 27 calories / 113 kJ
- Broccoli: 1 cup - 45 calories / 188 kJ
- Carrots: 1 cup - 50 calories / 209 kJ
- Cucumber: 4 oz. - 17 calories / 71 kJ
- Eggplant: 1 cup - 35 calories / 147 kJ
- Lettuce: 1 cup - 5 calories / 21 kJ
- Tomato: 1 cup - 22 calories / 92 kJ
- Bell Pepper: 1 cup - 24 calories / 100 kJ
- Spinach: 1 cup - 7 calories / 29 kJ
- Zucchini: 1 cup - 19 calories / 79 kJ
- Cauliflower: 1 cup - 25 calories / 105 kJ
Proteins
- Beef, regular, cooked: 2 oz. - 142 calories / 595 kJ
- Chicken, cooked: 2 oz. - 136 calories / 569 kJ
- Tofu: 4 oz. - 86 calories / 360 kJ
- Egg: 1 large - 78 calories / 327 kJ
- Fish, Catfish, cooked: 2 oz. - 136 calories / 569 kJ
- Pork, cooked: 2 oz. - 137 calories / 574 kJ
- Shrimp, cooked: 2 oz. - 56 calories / 234 kJ
- Salmon, cooked: 2 oz. - 110 calories / 460 kJ
- Turkey, cooked: 2 oz. - 72 calories / 301 kJ
- Chickpeas: 1 cup - 269 calories / 1125 kJ
- Lentils: 1 cup - 230 calories / 963 kJ
Common Meals/Snacks
- Bread, white: 1 slice (1 oz.) - 75 calories / 314 kJ
- Butter: 1 tablespoon - 102 calories / 427 kJ
- Caesar salad: 3 cups - 481 calories / 2014 kJ
- Cheeseburger: 1 sandwich - 285 calories / 1193 kJ
- Hamburger: 1 sandwich - 250 calories / 1047 kJ
- Dark Chocolate: 1 oz. - 155 calories / 649 kJ
- Corn: 1 cup - 132 calories / 553 kJ
- Pizza: 1 slice (14") - 285 calories / 1193 kJ
- Potato: 6 oz. - 130 calories / 544 kJ
- Rice: 1 cup cooked - 206 calories / 862 kJ
- Sandwich: 1 (6" Subway Turkey Sandwich) - 200 calories / 837
- kJ
- French Fries: 1 medium serving - 365 calories / 1526 kJ
- Granola Bar: 1 bar - 120 calories / 502 kJ
- Hummus: 2 tablespoons - 50 calories / 209 kJ
- Pretzels: 1 oz. - 108 calories / 452 kJ
Beverages/Dairy
- Beer: 1 can - 154 calories / 645 kJ
- Coca-Cola Classic: 1 can - 150 calories / 628 kJ
- Diet Coke: 1 can - 0 calories / 0 kJ
- Milk (1%): 1 cup - 102 calories / 427 kJ
- Milk (2%): 1 cup - 122 calories / 511 kJ
- Milk (Whole): 1 cup - 146 calories / 611 kJ
- Orange Juice: 1 cup - 111 calories / 465 kJ
- Apple Cider: 1 cup - 117 calories / 490 kJ
- Yogurt (low-fat): 1 cup - 154 calories / 645 kJ
- Yogurt (non-fat): 1 cup - 110 calories / 461 kJ
- Almond Milk: 1 cup - 30 calories / 126 kJ
- Soy Milk: 1 cup - 80 calories / 335 kJ
- Smoothie: 1 cup - 130 calories / 544 kJ
