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Daily Calorie Calculator: Find Your Energy Needs

Calculate how many calories you need per day based on your personal details, activity level, and weight goals. Plan your nutrition with personalized daily calorie targets.

Calorie Calculation

Select your biological sex for the calculation
Recommended for ages 15-100
Enter your height in centimeters
Enter your current weight in kilograms
Select the option that best matches your daily activity level
Select your weight management goal

Your Calorie Results

Daily Calories: Fill in your details above to calculate your calorie needs.
BMR: -
Maintenance: -
Weekly Target: -

These calculations are estimates based on population averages. Individual needs may vary based on factors not accounted for in this calculation.

Understanding Your Calorie Needs

Calories are units of energy your body uses for functions like breathing, circulation, and physical activity. Understanding your daily calorie needs is fundamental for managing your weight effectively, whether your goal is maintenance, loss, or gain. (100-150 words)

BMR and TDEE Explained

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions. Total Daily Energy Expenditure (TDEE) includes BMR plus the calories burned during physical activity and digestion. This calculator estimates BMR using the Mifflin-St Jeor formula:

  • Men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (y) + 5
  • Women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (y) - 161

TDEE is then calculated: TDEE = BMR * Activity Multiplier

Factors Influencing Calorie Needs

Your individual calorie needs depend on age (metabolism slows with age), gender (men generally have higher BMR), body size and composition (muscle burns more calories than fat), activity level (more activity burns more calories), and overall health status. Genetics also plays a role. (150-250 words)

Using Calorie Information for Goals

To maintain weight, consume calories close to your TDEE. For weight loss, create a calorie deficit (typically 500-1000 calories below TDEE per day for 1-2 lbs/week loss). For weight gain, consume a calorie surplus (typically 250-500 calories above TDEE). These are general guidelines; consult professionals for personalized advice, especially for significant weight changes. Focus on sustainable habits. (200-300 words)

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Calorie Calculator FAQs

How accurate is this calorie calculator?

This calculator provides a good estimate based on the Mifflin-St Jeor formula, considered reliable for most adults. However, individual variations exist. Use it as a starting point and adjust based on your actual results. (50-80 words)

Should I eat exactly the calculated number of calories?

Not necessarily. The result is an estimate. Monitor your weight and energy levels over a few weeks and adjust your intake slightly up or down as needed to align with your goals and how your body responds. (50-80 words)

What if my activity level varies daily?

Choose the activity level that best represents your average week. If your activity varies significantly, you might consider calculating TDEE for different days or using a fitness tracker for more precise expenditure estimates. (50-80 words)

Does this calculator work for athletes or bodybuilders?

It provides a baseline, but highly active individuals or those with significant muscle mass might have higher needs. The 'Very Active' or 'Extra Active' levels help, but personalized assessment is often beneficial for athletes. (50-80 words)

Is it safe to follow the 'Extreme' weight loss/gain goals?

Rapid weight changes (more than 1-2 lbs or 0.5-1 kg per week) are generally not recommended without medical supervision as they can be unsustainable and potentially unhealthy. Consult a doctor or dietitian first. (50-80 words)

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