Health
Calorie Calculator
కేలరీల కాలిక్యులేటర్
Calories a day to keep, lose or gain weight, from your age, height, weight and activity.
Your result ఫలితం
Calories a day రోజుకు కేలరీలు
To keep your weight · Light: 1–3 days a week
- At rest (BMR)విశ్రాంతిలో
- 1,280 kcal
- To lose 0.5 kg a weekతగ్గడానికి
- 1,260 kcal
- To gain 0.5 kg a weekపెరగడానికి
- 2,260 kcal
By goal and activity లక్ష్యం, శ్రమను బట్టి
| Lose 0.5 kg a weekవారానికి 0.5 కిలోలు తగ్గాలంటే | 1,260 kcal |
|---|---|
| Lose 0.25 kg a weekవారానికి 0.25 కిలోలు తగ్గాలంటే | 1,510 kcal |
| Keep your weightబరువు అలాగే ఉండాలంటే | 1,760 kcal |
| Gain 0.25 kg a weekవారానికి 0.25 కిలోలు పెరగాలంటే | 2,010 kcal |
| Gain 0.5 kg a weekవారానికి 0.5 కిలోలు పెరగాలంటే | 2,260 kcal |
| Little or no exerciseవ్యాయామం లేదు | 1,530 kcal |
|---|---|
| Light: 1–3 days a weekతేలికపాటి | 1,760 kcal |
| Moderate: 3–5 days a weekమధ్యస్థం | 1,980 kcal |
| Active: 6–7 days a weekచురుకుగా | 2,200 kcal |
| Very hard exercise or physical workకఠిన శ్రమ | 2,430 kcal |
An estimate: people differ by about 10%. Weigh yourself once a week at the same time and adjust by 100–200 kcal if the scale does not move as planned.
How your calories are worked out
First the calories your body burns at rest (BMR), by the Mifflin–St Jeor equation, then that times how active you are:
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women) · calories a day = BMR × 1.2 to 1.9
Example: a 30-year-old woman, 158 cm and 60 kg, burns about 1,280 kcal a day at rest. With light exercise, 1–3 days a week, that is 1,280 × 1.375 ≈ 1,760 kcal a day to keep her weight.
Activity factors
- Little or no exercise: × 1.2
- Light: 1–3 days a week: × 1.375
- Moderate: 3–5 days a week: × 1.55
- Active: 6–7 days a week: × 1.725
- Very hard exercise or physical work: × 1.9
Good to know
- About 500 kcal a day less (or more) changes weight by about 0.5 kg a week: slow and steady lasts.
- Do not plan on less than 1,200 kcal a day for women or 1,500 for men without a doctor.
- Where the calories come from matters too: dal, eggs, fish and curd for protein; vegetables and whole grains for fibre.
Questions
Which activity level should I pick?
Count planned exercise and hard physical work, not daily chores. A desk job with a 30-minute walk most days is "light"; farm or construction work is "very hard".
Why is my weight not changing on these numbers?
Any formula is an estimate, off by about 10% for many people. Weigh yourself weekly and move your target by 100–200 kcal.
What next? తర్వాత ఏం చూడాలి
See all calculators →General information for adults, not medical advice. Talk to your doctor about your weight, diet or pregnancy.
