Free calorie calculator + iPhone app
Know your number. Eat out smart.
Get your daily calorie target, macros and goal date in 30 seconds. Then Low Cal scans any menu and shows which dishes fit your day.
Calorie calculator
Enter your sex, age, height, weight, activity level and weekly goal. The calculator returns your BMR (Mifflin-St Jeor), your maintenance calories (TDEE), a daily calorie target for your goal, protein/carbs/fat in grams, your BMI, a per-meal calorie budget, and the date you could reach your goal weight.
- BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women)
- Maintenance calories = BMR × activity factor (1.2 sedentary to 1.9 very active)
- Daily target = maintenance − (weekly goal in grams × 7.7 ÷ 7), never below 1,200 kcal
Calculators
Low calorie orders at restaurants
- Lowest calorie Applebee's orders: Double Crunch Shrimp - Sampler from 200 kcal
- Lowest calorie Arby's orders: Ham Slider from 170 kcal
- Lowest calorie Burger King orders: Chicken Nuggets - 4 Pieces from 190 kcal
- Lowest calorie Carl's Jr. orders: Hand-Breaded Chicken Tenders - 3 Pieces from 260 kcal
- Lowest calorie Chick-fil-A orders: Grilled nuggets, soups and sandwiches under 450 kcal
- Lowest calorie Chili's orders: Sizzling Fajitas - Grilled Chicken (1 Portion) from 150 kcal
- Lowest calorie Chipotle orders: Bowls, salads and tacos from 255 kcal
- Lowest calorie Culver's orders: Bean with Ham Soup from 160 kcal
- Lowest calorie Del Taco orders: Carnitas Street Taco from 150 kcal
- Lowest calorie Domino's orders: Boneless Chicken - 3 Pieces from 170 kcal
- Lowest calorie Dunkin' orders: Kosher Egg and Cheese Wake Up Wrap from 170 kcal
- Lowest calorie El Pollo Loco orders: Taco al Carbón from 170 kcal
- Lowest calorie In-N-Out orders: Hamburger with Onion (Mustard & Ketchup instead of Spread) from 300 kcal
- Lowest calorie Jack in the Box orders: Taco - Regular from 170 kcal
- Lowest calorie Jersey Mike's orders: #16 Mike's Chicken Philly - Bowl from 380 kcal
- Lowest calorie KFC orders: Kentucky Fried Chicken Nuggets Kids Meal from 170 kcal
- Lowest calorie Little Caesars orders: Oven Roasted (Caesar Wings) from 510 kcal
- Lowest calorie McDonald's orders: 4 Piece Chicken McNuggets from 170 kcal
- Lowest calorie Olive Garden orders: Pasta Fagioli Soup from 150 kcal
- Lowest calorie Panda Express orders: Broccoli Beef from 150 kcal
- Lowest calorie Panera Bread orders: Homestyle Chicken Noodle Soup - Bowl from 180 kcal
- Lowest calorie Papa John's orders: Sausage Pizza - Original Crust - Small from 220 kcal
- Lowest calorie Pizza Hut orders: Beef Hand Tossed Slice (Buffet) from 150 kcal
- Lowest calorie Qdoba orders: Grilled Steak - Kids from 180 kcal
- Lowest calorie Raising Cane's orders: Kids Combo (Maryland) from 420 kcal
- Lowest calorie Shake Shack orders: Buttermilk Chicken Breast from 280 kcal
- Lowest calorie Sonic orders: Buffalo Crispy Tender Wrap from 250 kcal
- Lowest calorie Starbucks orders: Tomato & Mozzarella on Focaccia from 360 kcal
- Lowest calorie Subway orders: Roast Beef Salad from 150 kcal
- Lowest calorie Sweetgreen orders: Hummus Crunch Salad from 390 kcal
- Lowest calorie Taco Bell orders: Soft Taco - Chicken from 160 kcal
- Lowest calorie Wendy's orders: Chicken Nuggets - 4 Pieces from 170 kcal
- Lowest calorie Whataburger orders: Whatachick’N Strips (2) from 300 kcal
- Lowest calorie Wingstop orders: Cajun Chicken Tenders from 150 kcal
- Lowest calorie Zaxby's orders: The Garden Asian Zensation Zalad from 390 kcal
- All restaurants
Low Cal does the counting
- Menu scan: every dish ranked lightest first, tagged against your day
- AI food scanner: photo in, calories and macros out
- Daily calorie ring with protein, carbs and fat targets
- Glow AI meal logger: type what you ate and it logs it
- Low-calorie foods and drinks with nutrition grades
Guides
- Low Calorie Drinks That Help You Cut Calories Without Feeling Deprived
- 10 Best Low Calorie Breakfast Ideas That Keep You Full
- 15 Low Calorie Lunch Ideas for Work or Home
- Easy Low Calorie Dinner Recipes for Busy Weeknights
- Best Low Calorie Snacks for Weight Loss
- Low Calorie Fruits: Which Fruits Are Lowest in Calories?
- Low Calorie Vegetables to Eat More Of
- Best Low Calorie Fast Food Orders Under 500 Calories
Calorie questions, answered
How many calories should I eat a day?
Start from your maintenance calories: your BMR (the energy you burn at rest) multiplied by an activity factor from 1.2 for a desk job to 1.9 for a physical job with training. To lose weight, eat below that number. To gain, eat above it. The calculator above does all of this for you in seconds.
How is BMR calculated?
We use the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. If you choose “Not specified”, we use the midpoint (−78). It’s the same formula the Low Cal app uses.
How big should my calorie deficit be?
A kilogram of body weight is roughly 7,700 kcal. Losing 0.5 kg a week means about 550 kcal less per day. Most people find 0.25–0.5 kg a week sustainable. We never set a target below 1,200 kcal a day.
What’s the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE (total daily energy expenditure, or maintenance calories) adds everything you do in a day: walking, training and digesting food. Your daily target is built from TDEE.
Is the Low Cal app free?
Yes. Low Cal is free to download on iPhone and you don’t need to create an account. Some features, like AI camera logging, are part of an optional Premium subscription.
Do you store what I type into the calculator?
No. The maths runs in your browser. Nothing is sent to a server. If you tap “Share my result”, your inputs go into the link you share.