Calorie Intake Calculator
Calculate your daily calorie needs with our calorie intake calculator. Perfect for daily calorie calculator, BMR calculator, and nutrition planner needs.
Daily Calorie Calculator | BMR Calculator | Nutrition Planner
Our calorie intake calculator uses the Mifflin-St Jeor formula to calculate your BMR and daily calorie needs based on your activity level.
How to Use the Calorie Calculator
- Enter your personal details — age, gender, height, and weight.
- Select your activity level — from sedentary to very active.
- Click "Calculate" to see your daily calorie needs for maintenance, weight loss, and weight gain.
Understanding Daily Calorie Needs
Your daily calorie requirement depends on your Basal Metabolic Rate (BMR) — the energy your body needs at rest — multiplied by your activity level. Understanding this number helps you make informed decisions about nutrition and weight management.
The Mifflin-St Jeor Equation
Our calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.
Activity Level Multipliers
- Sedentary (×1.2) — Little to no exercise, desk job.
- Lightly active (×1.375) — Light exercise 1–3 days per week.
- Moderately active (×1.55) — Moderate exercise 3–5 days per week.
- Very active (×1.725) — Hard exercise 6–7 days per week.
- Extra active (×1.9) — Very hard exercise, physical job, or training twice daily.
Calories for Weight Management
To lose weight, consume 500 fewer calories per day than your maintenance level for approximately 1 pound (0.45 kg) of weight loss per week. To gain weight, add 500 calories. These guidelines are starting points — individual results vary based on metabolism, body composition, and other factors.
Frequently Asked Questions
How many calories should I eat per day?
Daily calorie needs vary widely. The average adult needs 1,600–3,000 calories depending on age, sex, height, weight, and activity level. Use our calculator for a personalized estimate based on your specific details.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It typically accounts for 60–75% of your total daily energy expenditure.
How do I lose weight with calorie counting?
Create a moderate calorie deficit of 500–750 calories below your maintenance level. Track your food intake using a food diary or app. Focus on nutrient-dense foods that keep you full longer. Combine calorie reduction with regular physical activity for best results.