top of page

Calorie Calculator

Our simple and accurate calorie calculator is an essential tool to help you reach your fitness goals. At Fit and Toned Mom, we want to ensure that you have everything you need to maintain a healthy and active lifestyle.


Our calculator takes into account your personal information and activity level to provide you with an accurate assessment of your daily caloric needs. Use our calculator to stay on track and reach your fitness goals!

The Calorie Calculator relies on multiple equations, providing results based on estimated averages. The Harris-Benedict Equation, an early method for calculating basal metabolic rate (BMR), was revised in 1984 but was superseded by the more accurate Mifflin-St Jeor Equation in 1990. Additionally, the Katch-McArdle Formula, distinct in its calculation of resting daily energy expenditure (RDEE) by incorporating lean body mass, offers an alternative perspective.


The Mifflin-St Jeor Equation is generally considered the most accurate for BMR calculation, with the Katch-McArdle Formula being more precise for lean individuals aware of their body fat percentage. The three equations are detailed below:

Mifflin-St Jeor Equation: For men: BMR = 10W + 6.25H - 5A + 5 For women: BMR = 10W + 6.25H - 5A - 161

Revised Harris-Benedict Equation: For men: BMR = 13.397W + 4.799H - 5.677A + 88.362 For women: BMR = 9.247W + 3.098H - 4.330A + 447.593

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 percentage

These equations estimate the daily calorie intake required to maintain body weight at rest. This value is then adjusted by an activity factor (usually 1.2-1.95) based on the person's typical exercise levels, accounting for non-resting periods.


To lose 1 pound per week, it is generally recommended to reduce daily calorie intake by 500 calories, as 1 pound equates to approximately 3,500 calories. It is crucial to approach weight loss with a balanced diet and exercise, avoiding drastic calorie reductions beyond 1,000 calories per day, as excessive weight loss may lead to health issues, muscle loss, and reduced metabolism.


Moreover, maintaining proper nutrient intake is essential for overall health.

Calorie Counting for Weight Loss:


Calorie counting involves determining Basal Metabolic Rate (BMR) using the provided equations. The Katch-McArdle Formula may be more accurate if aware of body fat percentage. Weight loss goals are established, considering that reducing daily caloric intake by 500 calories theoretically results in 1 pound lost per week. It is advisable not to exceed a daily calorie reduction of 1,000 calories to avoid health risks.


Various methods, including smartphone apps, can be used to track calories and progress. Progress should be monitored over time, with adjustments made as needed. Consistency is key, and a sustainable approach is recommended for long-term success.

Zigzag Calorie Cycling:


Zigzag calorie cycling aims to counteract the body's adaptive tendencies by alternating daily calorie intake. This approach involves combining high-calorie and low-calorie days within the same weekly calorie target. For example, a target of 14,000 weekly calories could be achieved with 2,300 calories on three days and 1,775 calories on the other four days.


Zigzag calorie cycling provides flexibility, allowing for occasional higher-calorie days during events or "cheat days." The calculator presents two zigzag diet schedules with different distributions of high and low-calorie days.

How Many Calories Do You Need?:


calorie needs vary based on factors such as age, weight, height, sex, activity level, and overall health. Adult males generally require 2,000-3,000 calories per day, while adult females need around 1,600-2,400. However, individual requirements differ, and it is crucial to monitor caloric needs to maintain nutritional balance.

Calories: Different Kinds and Their Effects:


Calories come from carbohydrates, proteins, fats, and, in many cases, alcohol. High-calorie foods are calorically dense, while low-calorie foods have fewer calories relative to serving size. Empty calories, found in added sugars and solid fats, lack nutrients. The quality of calories matters, with an emphasis on a balanced, unprocessed diet.


Understanding food proportions, choosing nutrient-rich options, and monitoring calorie intake contribute to sustainable weight loss. Moderation and awareness of calorie sources are essential for a healthy diet.

In summary, the journey to weight loss involves careful consideration of caloric intake, awareness of nutritional choices, and adherence to a sustainable approach tailored to individual needs.

bottom of page