Daily Calorie Needs Calculator

Calculate your daily calorie needs based on your personal information and activity level. This tool helps you determine the right calorie intake for maintaining, losing, or gaining weight.

Age Enter your age in years

Gender Select your biological sex

Height (cm) Enter your height in centimeters

Weight (kg) Enter your current weight in kilograms

Activity Level: 3 1: Sedentary, 2: Lightly Active, 3: Moderately Active, 4: Very Active, 5: Extremely Active

Weight Goal Select your weight change goal

Show detailed nutritional breakdown

Quick Examples:

How to Use This Calculator

Enter your age, gender, height, and weight
Select your typical activity level using the slider
Choose your weight goal (lose, maintain, or gain)
Toggle the detailed breakdown option if you want macronutrient recommendations
Click Calculate to see your personalized daily calorie needs

Formula Used

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

          TDEE = BMR × Activity Factor

          Daily Calories = TDEE ± Weight Goal Adjustment

Where:

BMR = Basal Metabolic Rate (calories burned at rest)
s = +5 for males, -161 for females
Activity Factor = 1.2 (sedentary) to 1.9 (extremely active)
Weight Goal Adjustment = ±500 calories for 0.5 kg/week, ±1000 for 1 kg/week

Example Calculation

Real-World Scenario:

A 35-year-old female who is 165 cm tall, weighs 70 kg, and exercises 3-5 times per week wants to lose 0.5 kg per week.

Given:

Age = 35 years
Gender = Female
Height = 165 cm
Weight = 70 kg
Activity Level = Moderately Active (1.55)
Goal = Lose 0.5 kg per week

Calculation:

BMR = (10 × 70) + (6.25 × 165) - (5 × 35) - 161 = 1,402 calories

TDEE = 1,402 × 1.55 = 2,173 calories

Daily Calories = 2,173 - 500 = 1,673 calories

Result: The person should consume approximately 1,673 calories per day to lose 0.5 kg per week.

Why This Calculation Matters

Practical Applications

Creating effective weight management plans
Setting realistic fitness goals
Designing balanced meal plans
Tracking progress with measurable targets

Key Benefits

Personalized to your specific body and lifestyle
Helps prevent under or overeating
Supports sustainable weight changes
Provides a baseline for nutritional planning

Common Mistakes & Tips

Many people incorrectly classify their activity level. Be honest about your daily activities - if you have a desk job but exercise 3-4 times a week, you're likely "lightly active" rather than "sedentary." Accurately assessing your activity level is crucial for getting the right calorie recommendations.

Aiming to lose more than 1 kg per week is generally not recommended as it often leads to muscle loss and nutritional deficiencies. Slow, steady weight loss of 0.5-1 kg per week is more sustainable and healthier for your body in the long term.

As you lose or gain weight, your calorie needs change. Recalculate your needs every 5-10 kg of weight change to ensure you're still consuming the right amount for your new body weight and goals.

Frequently Asked Questions

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR. However, individual variations in metabolism, body composition, and other factors can affect your actual calorie needs. Use this as a starting point and adjust based on your actual results.

Eating significantly less than your recommended calorie intake can slow your metabolism, cause muscle loss, and lead to nutrient deficiencies. It's generally not recommended to consume fewer than 1,200 calories per day for women or 1,500 calories per day for men without medical supervision.

Track your weight weekly for 2-4 weeks while following the recommended calorie intake. If you're losing weight at the expected rate (about 0.5-1 kg per week), you're on track. If not, adjust your intake by 100-200 calories and reassess. Remember that factors like water retention, hormonal changes, and muscle gain can affect short-term weight changes.

References & Disclaimer

Medical Disclaimer

This calculator provides general nutritional guidance and is not a substitute for professional medical advice. Consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any health conditions or are pregnant or breastfeeding.

References

Mifflin MD, et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals" - The American Journal of Clinical Nutrition
CDC: Adult BMI Calculator - Centers for Disease Control and Prevention
NHS: Calorie Calculator - National Health Service (UK)

Accuracy Notice

This calculator provides estimates based on population averages. Individual calorie needs may vary based on genetics, body composition, hormonal factors, and health conditions. For personalized nutrition advice, consult with a registered dietitian or healthcare provider.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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Tags:

health nutrition-diet-planning daily calorie needs medical fitness body

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