Daily Calorie Needs Calculator

The Daily Calorie Needs Calculator estimates your daily calorie target based on age, gender, weight, height, and activity level. This tool helps fitness enthusiasts and dieters determine exactly how much to eat for their goals. Whether you want to lose weight, build muscle, or maintain your current size, this calculator provides a clear roadmap. It uses the proven Mifflin-St Jeor equation for accurate results.

Enter your age in years
Select your biological sex
Enter your height in centimeters
Enter your current weight in kilograms
1: Sedentary, 2: Lightly Active, 3: Moderately Active, 4: Very Active, 5: Extremely Active
Select your weight change goal

How Daily Calorie Target Is Calculated

Your Daily Calorie Target represents the exact number of calories you need to consume each day to reach your specific weight goal. We start by calculating your Basal Metabolic Rate (BMR), which measures the energy your body burns at rest.

BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + s

Where:

  • s = +5 for males, -161 for females
  1. Calculate your BMR to find your resting energy burn.
  2. Multiply your BMR by an activity factor (1.2 to 1.9) to find your Total Daily Energy Expenditure (TDEE).
  3. Adjust your TDEE by adding or subtracting calories based on your selected weight goal.

This method relies on the Mifflin-St Jeor equation, which is considered the gold standard for estimating calorie needs in modern populations.

What Your Daily Calorie Target Means

This number tells you exactly how much fuel your body needs daily to hit your specific goal. It acts as a personalized guide for planning your meals and tracking your progress.

Lose Weight: If your goal is weight loss, eating at this target creates a calorie deficit. For example, a result of 1,600 calories helps most adults lose roughly 0.5 kg per week safely. Stick to this range to see consistent results.

Maintain Weight: To stay the same weight, aim to eat exactly this amount every day. This balances the energy you burn through living and moving with the energy you consume.

Gain Muscle: If you want to build mass, your target will be higher than your maintenance level. Eating this surplus provides the extra energy required for new muscle growth.

Please note that this content is for informational purposes only and is not intended as medical advice. Always consult a healthcare provider or registered dietitian before making significant changes to your diet.

Monitor your weight weekly and adjust your calories by 100-200 if you are not seeing progress, as individual metabolism varies.

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