Two tools in one: calculate the calories in a portion of food by weight, or estimate the calories burned during a workout. Weight-adjusted for accurate exercise burn estimates. No sign-up required.
Switch between the two modes using the tabs. In Food Consumed mode, select a food item from the dropdown (or choose Custom to enter your own kcal/100g value), enter the portion weight in grams, and click Calculate to see the total calories in that serving. In Workout Burned mode, select an activity, enter your session duration in minutes and your body weight in kg. The calculator adjusts the calorie burn estimate to your weight — heavier individuals burn more calories for the same exercise duration.
Food calories are calculated using the formula: Calories = (kcal per 100g × grams) ÷ 100. The kcal/100g values in the dropdown are sourced from standard nutritional databases. The custom option lets you use data from any food packaging or nutrition database.
Exercise calorie burn is estimated using published MET (Metabolic Equivalent of Task) values and scaled to your body weight. The base rate assumes 70 kg — if you weigh more, you burn proportionally more; if you weigh less, proportionally fewer. These are estimates; actual burn varies with fitness level, intensity and environmental conditions. The result is suitable for general planning and tracking, not clinical precision.
| Food | kcal / 100g | Typical Serving | Serving Calories |
|---|---|---|---|
| Apple | 52 | 182g (1 medium) | 95 kcal |
| Banana | 89 | 118g (1 medium) | 105 kcal |
| Cooked Rice | 130 | 200g (1 cup) | 260 kcal |
| White Bread | 265 | 30g (1 slice) | 80 kcal |
| Chicken Breast | 165 | 150g | 248 kcal |
| Cheddar Cheese | 402 | 30g | 121 kcal |
| Whole Milk | 61 | 240ml (1 cup) | 146 kcal |
| Almonds | 579 | 28g (1 oz) | 162 kcal |
| Dark Chocolate | 546 | 40g | 218 kcal |
| Oats (dry) | 365 | 80g | 292 kcal |
This calculator provides general estimates for informational purposes only and is not a substitute for professional medical, nutritional or fitness advice. It uses the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR), combined with standard Harris-Benedict activity multipliers, but individual calorie and nutrient needs vary with medical history, metabolism, medications and activity level.
Consult a physician, registered dietitian or qualified healthcare provider before changing your diet or exercise routine — particularly if you are pregnant, nursing, or managing a medical condition.
This calculator uses the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR), combined with standard Harris-Benedict activity multipliers. The underlying logic was built and manually cross-checked against independent reference calculators and textbook worked examples across dozens of test cases before publication.
Every formula on elCalculador is reviewed by our editorial team for mathematical accuracy, and pages are re-audited whenever a calculator's logic or inputs are updated.