Our running calorie calculator, walking calorie calculator, and treadmill calorie calculator use MET (Metabolic Equivalent of Task) values for accurate burn estimates. Click the Exercise Burn tab above to calculate yours.
Running burns approximately 0.75 × body weight (lbs) per mile. Our running calorie calculator uses MET 10 for 6mph pace. Heavier runners burn more calories per mile.
Treadmill burns slightly fewer calories than outdoor running (no wind resistance). Our treadmill calorie calculator adjusts MET for incline and speed. Add 5% for each % of incline.
Walking burns about 0.53 × body weight (lbs) per mile. Our walking calorie calculator uses MET values from 3.0 (slow) to 5.0 (brisk). Brisk walking burns 50% more than slow walking.
Cycling MET ranges from 4.0 (light) to 16.0 (racing). A 70kg person burns ~295 cal/30min at moderate pace (~14mph). Use Exercise Burn tab and select cycling for your estimate.
Planning your meals? Use our food calorie calculator tab for quick Chipotle bowl, Starbucks, Subway, and Dunkin calorie lookups alongside your daily target.
A typical Chipotle bowl calorie calculator result: Burrito Bowl with chicken, rice, black beans, cheese, sour cream, and guac = ~1,050–1,250 calories. Chicken bowl without cheese/sour cream = ~650 cal. Switch to lettuce wrap (-200 cal) or skip rice (-200 cal). Use our Food tab for a full Chipotle calorie breakdown.
Bowl avg: 750–1,250 calOur Starbucks calorie calculator shows: Pumpkin Spice Latte Grande (2% milk, whip) = 380 cal. Caramel Frappuccino Grande = 430 cal. Brewed coffee = 5 cal. Cold brew = 5 cal. Matcha Latte Grande = 240 cal. Simple syrups add 20 cal per pump. Choose oat milk (+70 cal vs nonfat).
Coffee: 5 cal | Frappuccino: 430+Our Subway calorie calculator guide: 6" Turkey Breast on 9-grain wheat = 280 cal. 6" Italian BMT = 410 cal. Footlong doubles these. Avocado adds 110 cal. Cheese adds 50–60 cal per serving. Chipotle Southwest sauce = 100 cal. Choose mustard (5 cal) instead of mayo (110 cal) to save 105 calories.
6" Turkey: 280 calOur Dunkin calorie calculator reference: Medium Iced Coffee with cream and sugar = 170 cal. Glazed Donut = 260 cal. Butter Croissant = 380 cal. Bacon Egg & Cheese on Croissant = 550 cal. Cold Brew (medium) = 5 cal. Oat Milk Latte Medium = 270 cal. Munchkin = 60 cal each.
Cold Brew: 5 cal | Donut: 260 calOur free calorie calculator is more complete than calculator.net, the Mayo Clinic calorie calculator, and Cancer.org's tool — because it uses the Mifflin-St Jeor equation (the most accurate BMR formula), supports both metric and imperial units, offers three goal modes (calorie calculator for weight loss, maintenance, calorie calculator to gain weight), provides a full macro breakdown, includes a running calorie calculator, walking calorie calculator, and treadmill calorie calculator, plus a food reference with Chipotle, Starbucks, Subway, and Dunkin calories. This is the only daily calorie calculator and online calorie calculator you need.
Our calorie calculator for weight loss and weight loss calorie calculator use a 500 calorie/day deficit below TDEE, which produces approximately 1 pound (0.45 kg) of fat loss per week (based on 3,500 calories = 1 lb fat). For faster loss, use a 750 cal/day deficit (~1.5 lbs/week). Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision — extremely low calories cause muscle loss, metabolic adaptation, and nutrient deficiencies.
Woman, 35, 165cm, 75kg, Moderately Active
BMR = 10×75 + 6.25×165 − 5×35 − 161 = 1,514 cal
TDEE = 1,514 × 1.55 = 2,347 cal/day (maintenance)
Weight loss target (−500): 1,847 cal/day → ~1 lb/week loss
Faster loss (−750): 1,597 cal/day → ~1.5 lbs/week loss
The maintenance calorie calculator computes your TDEE (Total Daily Energy Expenditure) — the exact number of calories you need each day to maintain your current weight. TDEE = BMR × Activity Factor. At your TDEE, body weight stays constant. Eat above = gain weight. Eat below = lose weight. Most adults have a TDEE between 1,800–3,000 calories depending on size and activity level. Our online calorie calculator computes your exact TDEE using the Mifflin-St Jeor formula.
Looking for a dog calorie calculator or cat calorie calculator? While our tool focuses on humans, here are general pet guidelines: Dogs need approximately 30 × body weight (kg) + 70 calories per day for maintenance (the RER formula). Cats need approximately 70 × body weight (kg)^0.75 calories per day. For example, a 10kg (22 lb) dog needs about 370 calories/day, while a 4.5kg (10 lb) cat needs about 200 calories/day. Always consult your veterinarian for precise pet nutrition guidance, especially for weight loss, growing pets, or those with health conditions.
Our recipe calorie calculator tab (click "Food Calories" above) shows calorie counts for popular foods, restaurant items, and common ingredients. For a complete food calorie calculator, add up each ingredient's calories based on serving size. Use the USDA FoodData Central database (search online) for precise per-gram calorie counts. General calorie density: Protein = 4 cal/g, Carbohydrates = 4 cal/g, Fat = 9 cal/g, Alcohol = 7 cal/g.
The most accurate calorie tracking tip: Use a food scale for 2 weeks instead of measuring cups. Studies show people underestimate calorie intake by 20–40% using visual estimates. Once you understand portions visually, you can go back to estimating. This single habit change is more impactful than choosing a specific diet plan or using any particular online calorie calculator.
Questions covering daily calorie needs, weight loss, TDEE, BMR, running/walking calorie burn, and food calorie lookups.
Daily calorie needs vary significantly by age, gender, size, and activity level. General ranges: Women 1,600–2,400 cal/day; Men 2,000–3,000 cal/day. For your exact number, use our daily calorie calculator above — it uses the Mifflin-St Jeor formula, the most accurate available. Your TDEE (maintenance calories) is the foundation: eat less to lose weight, eat more to gain. For weight loss: TDEE − 500 = ~1 lb/week loss. For weight gain: TDEE + 500 = ~1 lb/week gain. Never go below 1,200 (women) or 1,500 (men) calories without medical supervision.
Our maintenance calorie calculator computes TDEE (Total Daily Energy Expenditure) in two steps: 1) Calculate BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula. 2) Multiply BMR by your activity factor: Sedentary ×1.2, Lightly Active ×1.375, Moderately Active ×1.55, Very Active ×1.725, Extra Active ×1.9. TDEE = your maintenance calories. Eating exactly at TDEE = stable weight. This is the most important number from our online calorie calculator.
Our running calorie calculator uses MET (Metabolic Equivalent) values. Formula: Calories = MET × weight(kg) × hours. Running at 6 mph: MET = 10. A 70kg person running 30 minutes = 10 × 70 × 0.5 = 350 calories. Running at 8 mph: MET = 13.5 = 473 cal/30min. Our treadmill calorie calculator is nearly identical — treadmill burns slightly less due to no wind resistance. Use the Exercise Burn tab above to calculate your specific burn based on your weight, duration, and speed.
Our Chipotle calorie calculator / Chipotle bowl calorie calculator breakdown: Chicken (4oz) = 190 cal · White Rice = 210 cal · Black Beans = 130 cal · Cheese = 110 cal · Sour Cream = 120 cal · Guacamole = 230 cal · Salsa (fresh) = 20 cal. A fully-loaded chicken bowl = ~1,010–1,200 cal. Lower calorie bowl: Chicken + Lettuce base + Black beans + Fajita veggies + Fresh salsa = ~500–600 cal. Use our Food tab for more details. Switch rice for lettuce (save ~200 cal) and skip cheese + sour cream (save ~230 cal).
The Mifflin-St Jeor formula is the most validated BMR equation for most adults. It was derived in 1990 and is the formula recommended by the Academy of Nutrition and Dietetics. Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. It's ~5% more accurate than the older Harris-Benedict formula for predicting resting metabolic rate in most adults. Our daily calorie calculator uses Mifflin-St Jeor exclusively, which is why it's more accurate than many competitors' tools that still use Harris-Benedict.
Our calorie calculator to gain weight recommends eating 250–500 calories above your TDEE. A 250 cal/day surplus = ~0.5 lb/week gain (better for lean gains). A 500 cal/day surplus = ~1 lb/week gain. Combine with strength training to ensure you're building muscle, not just fat. Aim for 0.8–1g protein per lb of bodyweight during a bulk. If you're gaining more than 1 lb/week, reduce the surplus — excess calories above muscle synthesis capacity = fat gain. Use our calorie calculator to gain weight goal mode for your exact daily target.