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calorie calculator

calorie calculator
This calculator estimates how many daily calories your body needs to maintain your current weight
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In order to continue the vital processes in the body that maintain life and health, the human body needs to obtain energy continuously, as the body consumes energy in a large number of vital processes, which include:

  • Breathing
  • Digestion and absorption of food
  • Elimination and regulation of blood volume and contents
  • Heart and circulatory functions
  • Brain and nervous system activity
  • Synthesizing proteins and building energy molecules
  • Cell proliferation and regeneration

The body gets the energy it needs from food. Food contains micronutrients that the body relies on as sources of energy. The amount of energy in food or drink is measured in calories. When you eat more food or calories than the body needs, the body stores the excess as fat, and this leads to weight gain. While the body consumes energy from pre-existing fats in the body when not eating enough calories to meet the body's needs.

It is relied upon in order to gain weight by eating more calories or lose it by eating fewer calories, and to maintain your current weight, as you need to eat a number of calories equivalent to the amount needed by the body, neither increase nor decrease.

On average, a healthy man with a height of 170 cm needs 1500 calories per day to maintain his weight, while a healthy woman needs about 1200 calories.

Calorie consumption is divided into two parts, the primary consumers, which is the number of calories that the body burns in order to continue vital functions during rest, and the additional consumption that occurs due to physical activity and effort, and energy consumption, in this case, is the result of muscle contraction and an increase in the efficiency of the heart and lungs in consuming oxygen and energy.

The amount of daily caloric need varies according to a number of factors, including age, gender, and the amount of daily activity for each person, in addition to weight, height, and the nature of body build.

The body’s consumption of energy decreases and the metabolic rate declines with age, and the increase in weight and the accumulation of fat in the body reduces the burning of calories, and on the contrary, a healthy weight and the presence of a large mass of muscle leads to an increase in the body’s consumption of energy. And the calorie consumption of women is lower than that of men. The greater the amount of physical activity and physical effort, the greater the body's consumption of calories, and the more sedentary and less active the lifestyle, the lower the rate of energy consumption.

Types of calories

The amount of energy the body gets or burns is measured using two units:

  • Calorie: The amount of energy that is required to increase the temperature of 1 gram of water by one degree Celsius
  • Kilo Calorie or kcal: It is the amount of energy required to increase the degree of 1 kilogram of water by one degree Celsius.
That is, one Kilo calorie kcal is equivalent to one thousand cal.

What should I eat to maintain my weight?

Maintaining a healthy weight is primarily related to diet and physical activity. You must adhere to eating a variety of healthy food in equal quantities, focusing on that the food is mainly rich in protein and that the amount of fat and carbohydrates in it does not exceed a certain limit.

Each type of micronutrient supplies a certain amount of energy to the body, as the nutritional value of the most important nutrients is:

  • Each 1 gram of carbohydrates contains 4 calories
  • Each 1 gram of protein contains 4 calories
  • One gram of fat contains 9 calories
You should avoid types of food that provide empty calories, which are a type of calories that the body cannot use in obtaining energy, and these calories come from fast food, hydrogenated oils, and vegetable margarine, which are harmful and worthless foods that you should stay away from.

Daily food quantities must be adjusted in accordance with the body’s caloric need and adjusted to suit the amount of daily exercise or physical activity, bearing in mind that adherence to a moderate amount of daily effort is important to avoid obesity and weight gain.

The nutritional value of the most common foods

Most of the world's population depends on a specific group of foods in their daily diet, and the nutritional value of these foods includes:

Food type

The largest proportion of micronutrients

Calories in 100g

Chicken breast


165 kcal

Red meat

Proteins, Fats

250 kcal



130 kcal



77 kcal


Fats, Proteins

206 kcal


Fats, Proteins

155 kcal


Carbohydrate, Proteins

42 kcal

Cheese and dairy products

Fats, Proteins

400 kcal

Olive oil

Unsaturated fats 

884 kcal


Saturated Fats

897 kcal

Although it is believed that calories are only associated with obesity and overweight, it is important to get enough of the body's caloric needs, including proteins, fats, and carbohydrates, all of which are essential for a healthy body and maintaining a healthy weight. The important thing is not to overeat food and calories, which leads to weight gain and resulting health problems.