Calorie Calculator
కేలరీల కాలిక్యులేటర్
Calories a day to lose, keep or gain weight, from your age, height, weight and activity.
కేలరీల కాలిక్యులేటర్: బరువు తగ్గడానికి, పెరగడానికి లేదా అలాగే ఉంచడానికి రోజుకు ఎన్ని కేలరీలు కావాలి.
Your result
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.
Calories a day to lose weight
Eat about 500 kcal a day less than you need to keep your weight and you lose about 0.5 kg a week; 250 kcal less, about 0.25 kg. About 7,700 kcal make a kilogram, so slow and steady is what lasts.
Daily calories for a 30-year-old woman (158 cm, 60 kg) and man (170 cm, 70 kg), to keep the weight and to lose 0.5 kg a week:
| Activity | Woman: keep | Woman: lose | Man: keep | Man: lose |
|---|---|---|---|---|
| Little or no exercise | 1,530 | 1,200 (the minimum) | 1,940 | 1,500 (the minimum) |
| Light: 1–3 days a week | 1,760 | 1,260 | 2,220 | 1,720 |
| Moderate: 3–5 days a week | 1,980 | 1,480 | 2,510 | 2,010 |
| Active: 6–7 days a week | 2,200 | 1,700 | 2,790 | 2,290 |
| Very hard exercise or physical work | 2,430 | 1,930 | 3,070 | 2,570 |
With little or no exercise the target is raised to the safe minimum, 1,200 kcal for women and 1,500 for men, so it loses less than 0.5 kg a week: moving more does the rest.
What is BMR?
BMR (basal metabolic rate) is the calories your body burns at complete rest, just to keep going: about 1,280 kcal a day for the example woman. Everything you do on top of that is the activity factor.
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
- Do not plan on less than 1,200 kcal a day for women or 1,500 for men without a doctor. A target raised to that minimum says how much it really loses a week; within 100 kcal of it, the way to lose is to move more, not to eat less.
- With a BMI under 18.5 (underweight), the calculator gives no weight-loss target: talk to a doctor.
- Where the calories come from matters too: dal, eggs, fish and curd for protein; vegetables and whole grains for fibre.
- Not sure what weight to aim for? The BMI calculator gives the healthy weight for your height.
కేలరీలు అంటే ఏమిటి?
ఆహారం నుంచి శరీరానికి అందే శక్తిని కేలరీల్లో (కిలో కేలరీలు, kcal) కొలుస్తారు. బరువు అలాగే ఉండటానికి కావలసిన దానికన్నా రోజుకు 500 కేలరీలు తక్కువ తింటే వారానికి దాదాపు అర కిలో తగ్గుతారు. డాక్టర్ సలహా లేకుండా మహిళలు 1,200, పురుషులు 1,500 కేలరీల కన్నా తక్కువ తీసుకోవద్దు.
Questions
How many calories should I eat to gain weight?
About 250 to 500 kcal a day more than you need to keep your weight, for about 0.25 to 0.5 kg a week. The calculator gives both under "By goal and activity".
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.
