Daily Calorie Calculator

Calculate your daily calorie needs based on your age, gender, weight, height, and activity level.

Basal Metabolic Rate (BMR)

0 calories

Total Daily Energy Expenditure (TDEE)

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Target Daily Calories

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Calorie Goals Comparison

This calculator provides an estimate of your daily calorie needs. Individual requirements may vary. Consult with a healthcare professional before making significant changes to your diet.

Understanding Your Daily Calorie Needs

Knowing your daily calorie needs is essential for maintaining, losing, or gaining weight. Your body requires a certain number of calories to perform basic functions and additional calories for physical activities.

The calculator above uses scientifically validated formulas to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

How the Calorie Calculator Works

Our calorie calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by an activity factor:

  • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
  • Very active (hard exercise 6-7 days/week): BMR × 1.725
  • Extra active (very hard exercise & physical job): BMR × 1.9

Using Your Calorie Results

For Weight Maintenance

To maintain your current weight, consume calories equal to your TDEE. This is your maintenance calorie level.

For Weight Loss

To lose weight, create a calorie deficit by consuming fewer calories than your TDEE:

  • Mild weight loss (0.5 lb/week): Reduce by 250 calories/day
  • Moderate weight loss (1 lb/week): Reduce by 500 calories/day
  • Aggressive weight loss (2 lb/week): Reduce by 1000 calories/day

Note: It's generally not recommended to consume fewer than 1,200 calories/day for women or 1,500 calories/day for men without medical supervision.

For Weight Gain

To gain weight, create a calorie surplus by consuming more calories than your TDEE:

  • Mild weight gain (0.5 lb/week): Add 250 calories/day
  • Moderate weight gain (1 lb/week): Add 500 calories/day

Factors Affecting Calorie Needs

Several factors can influence your daily calorie requirements:

  • Age: Metabolism typically slows as you age, reducing calorie needs.
  • Body Composition: Muscle tissue burns more calories than fat tissue, even at rest.
  • Hormones: Thyroid issues and other hormonal conditions can affect metabolism.
  • Pregnancy and Breastfeeding: Women need additional calories during these periods.
  • Environmental Temperature: Extreme cold or heat can increase calorie expenditure.
  • Health Conditions: Certain medical conditions can affect metabolism and calorie needs.

Frequently Asked Questions

How accurate is this calorie calculator?

While our calculator uses scientifically validated formulas, it provides an estimate. Individual metabolism can vary by up to 10-15%. Use the results as a starting point and adjust based on your actual results over time.

Should I eat back calories burned from exercise?

If your goal is weight loss, it's generally better not to eat back all calories burned from exercise, as this creates your calorie deficit. If you're very active or training intensely, you may need to eat back some calories to maintain performance and recovery.

How often should I recalculate my calorie needs?

Recalculate whenever your weight changes significantly (5-10 pounds), your activity level changes, or every 3-6 months as your body adapts to your current calorie intake.

Is it just about calories, or does food quality matter?

While calorie balance determines weight changes, food quality is crucial for health, satiety, and body composition. Focus on nutrient-dense whole foods while managing your calorie intake.

Tips for Success

  • Track your food intake accurately using a food diary or app
  • Measure portions with a food scale for better accuracy
  • Focus on nutrient-dense foods that keep you satisfied
  • Stay hydrated, as thirst is sometimes mistaken for hunger
  • Adjust your calorie intake based on results over 2-4 weeks
  • Combine calorie management with regular physical activity
  • Get adequate sleep, as sleep deprivation can affect hunger hormones
  • Consult with a healthcare provider before making significant dietary changes