Daily Calorie Needs Calculator
Estimate how many calories you need each day based on your body measurements, activity level, and weight goal.
Understanding Your Results
Your estimated maintenance calories represent the energy your body may need each day to maintain its current weight at your selected activity level.
Health Disclaimer
This calculator provides general estimates for informational purposes only and is not a substitute for medical or individualized nutrition advice. Calorie needs can differ during pregnancy or breastfeeding and with certain health conditions. Estimates may also be less reliable at the extremes of the height and weight ranges accepted by this calculator. Consult a qualified healthcare professional or registered dietitian if you need personalized guidance.
Understanding Daily Calorie Needs
What Are Daily Calorie Needs?
Calories measure the energy supplied by food and drinks. Your body uses this energy to keep your organs working, maintain body temperature, digest food, move, and exercise.
Your daily calorie needs depend on several factors, including age, height, weight, sex, activity level, and individual differences in metabolism.
How Does This Calculator Work?
This calculator uses the Mifflin–St Jeor equation to estimate resting energy expenditure. It then applies an activity multiplier to estimate your total daily energy needs.
Mifflin–St Jeor Equation
Male: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Female: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
The result is an estimate of resting energy expenditure in calories per day. An activity multiplier is applied to estimate daily energy needs.
Understanding Activity Levels
Choose the activity level that best reflects your usual routine, rather than an unusually active or inactive day.
Mostly sitting, with little planned exercise.
Some walking or light exercise during the week.
Regular moderate exercise or a moderately active routine.
Frequent vigorous exercise or a physically demanding routine.
Very demanding physical work or substantial daily training.
Tips for Using Your Calorie Estimate
- Treat the result as a starting estimate rather than an exact requirement.
- Choose an activity level that reflects your usual routine.
- Consider longer-term changes rather than daily fluctuations in body weight.
- Focus on balanced meals, adequate nutrition, sleep, and regular physical activity.
- Avoid extreme calorie restriction or rapid weight-change goals.
Frequently Asked Questions
How many calories should I eat per day?
Your needs depend on your body size, age, activity, and goals. This calculator provides an estimate tailored to the information you enter.
How accurate is this calculator?
The equation is a commonly used estimation method, but it cannot measure your metabolism directly. Your actual energy needs may be higher or lower.
Can this calculator help me lose weight?
It can help you understand estimated maintenance calories. Weight loss generally requires an appropriate energy deficit, but individual needs and safe approaches vary.
Does exercise affect my daily calorie needs?
Yes. Physical activity increases energy expenditure. Select the activity level that best represents your overall routine.
Can teenagers use this calculator?
No. This calculator is designed for adults aged 18 and over. Teenagers have different nutritional needs because they are still growing.