This tool helps you calculate the number of calories in your food for better dietary choices.
How to Use the 310 Calorie Calculator
This calculator estimates the number of units of a 310-calorie workout session you need to perform based on your age, weight, height, gender, and activity level.
1. Enter your age, weight (in kg), and height (in cm).
2. Select your gender.
3. Choose your daily activity level from the dropdown menu.
4. Click the ‘Calculate’ button.
The result will show the estimated number of 310-calorie workout sessions you need to compensate for your daily caloric burn.
Calculation Explanation
Your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation. For males, it is: BMR = 10 * weight + 6.25 * height - 5 * age + 5. For females, it is: BMR = 10 * weight + 6.25 * height - 5 * age - 161.
This BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE). The activity factors are:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise or sports 1-3 days a week): 1.375
- Moderately active (moderate exercise or sports 3-5 days a week): 1.55
- Active (hard exercise or sports 6-7 days a week): 1.725
- Very active (very hard exercise, physical job, or training twice a day): 1.9
The final result is your TDEE divided by 310, showing how many 310-calorie workout sessions you need based on your daily caloric burn.
Limitations
Please note that this calculator provides an estimate and may not be fully accurate for all body types. It is always recommended to consult with a nutritionist or healthcare provider for personalized advice.
Use Cases for This Calculator
Calculate Daily Calorie Intake
Enter your weight, height, age, and activity level to determine your recommended daily calorie intake to maintain your current weight.
Track Caloric Deficit
Input your daily food intake and caloric expenditure through exercise to monitor your caloric deficit throughout the day for weight loss goals.
Estimate Caloric Burn during Exercise
Choose your type of exercise and duration to estimate the number of calories burnt during your workout session for better meal planning.
Convert Calories to Kilojoules
Convert the number of calories consumed or burned to kilojoules for a clearer understanding of energy intake and expenditure.
Compare Calories in Different Foods
Enter the calorie count of two different foods to compare their caloric content and make informed decisions based on your dietary goals.
Calculate Caloric Surplus
Track your food intake and exercise routine to calculate your caloric surplus, helpful for individuals aiming to gain weight or muscle mass.
Estimate Caloric Needs for Weight Loss
Input your weight loss goal and desired timeline to estimate the daily calorie deficit needed for achieving your target weight.
Plan Meals with Specific Caloric Targets
Input your desired calorie intake per meal to plan your daily meals accordingly and maintain a balanced diet without exceeding your target.
Adjust Caloric Intake Based on Activity Level
Calculate the changes in your daily calorie requirements based on changes in your activity level to ensure you meet your energy needs efficiently.
Set Caloric Goals for Bulking or Cutting
Set specific calorie targets for bulking (muscle gain) or cutting (fat loss) phases based on your fitness goals and track your progress accordingly.