Calorie Intake Calculator
Calculate your daily calorie needs based on BMR and activity level for weight maintenance, loss, or gain
Calculate Your Daily Calorie Needs
Age in years (10-120)
Biological sex affects BMR calculation
Your height in selected unit
Your current weight
Choose the activity level that best describes your lifestyle
Your Daily Calorie Requirements
Weight Loss Goal
Weight Gain Goal
Formula (Mifflin-St Jeor): BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
TDEE: BMR × Activity Level (1.2)
Medical Disclaimer
This calculator provides estimates for healthy adults. Consult healthcare providers for personalized advice, especially if pregnant, breastfeeding, have medical conditions, or are a professional athlete.
Health Analysis
Example Calculation
50-year-old Woman Example
Demographics: 50 years old, female
Physical stats: 165 cm height, 65 kg weight
Activity: Light exercise (1-2 times/week)
Activity multiplier: 1.4
Step-by-Step Calculation
Step 1 - BMR: 10 × 65 + 6.25 × 165 - 5 × 50 - 161
BMR = 650 + 1031.25 - 250 - 161 = 1270.25 kcal/day
Step 2 - TDEE: 1270.25 × 1.4 = 1778.4 kcal/day
Result: 1778 calories/day to maintain weight
Activity Level Guide
Sedentary
Little or no exercise
Desk job, minimal physical activity
Light Activity
Light exercise 1-2 times/week
Walking, light yoga, recreational sports
Moderate Activity
Moderate exercise 2-3 times/week
Regular gym sessions, cycling, swimming
High Activity
Hard exercise 3-5 times/week
Intense training, competitive sports
Very High Activity
Physical job + hard exercise
Athletes, construction workers, military
Calorie Tips
Never eat below your BMR for extended periods
1 pound = 3,500 calories (deficit/surplus)
Track your intake for better accuracy
Focus on nutrient-dense foods
Adjust based on progress and results
Understanding Your Calorie Needs
What is BMR?
Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to function at rest. This includes energy for breathing, circulation, cell production, nutrient processing, and protein synthesis.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. This represents the total calories you burn in a day, including exercise and daily activities.
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas for healthy adults. It accounts for sex differences in metabolism.
Weight Management Guidelines
Weight Loss
Create a moderate deficit of 300-500 calories per day for safe, sustainable weight loss of 1-2 pounds per week.
Weight Maintenance
Eat your TDEE calories to maintain your current weight. Monitor and adjust based on changes in activity or weight.
Weight Gain
Add 300-500 calories above your TDEE for gradual weight gain of 0.5-1 pound per week.
Important Considerations
- • Individual metabolisms can vary by ±10-15%
- • Medical conditions may affect calorie needs
- • Pregnancy and breastfeeding require additional calories
- • Athletes may need specialized calculations