Daily Calorie Intake Calculator

This calculator estimates your daily caloric needs by factoring in your gender, age, height, current weight, and activity level. The result provides a recommended daily calorie intake tailored to your lifestyle, which you can then adjust to maintain, lose, or gain weight.

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For reference, the calculation begins with your Basal Metabolic Rate (BMR) using these formulas:

• Women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age in years)

• Men: BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) – (6.755 × age in years)

 

This BMR value is then multiplied by an activity factor to account for your exercise level:
 

• Sedentary: BMR × 1.2

• Lightly active: BMR × 1.375

• Moderately active: BMR × 1.55

• Active: BMR × 1.725

• Very active: BMR × 1.9

 

The final number represents the estimated calories you need per day to support your current routine.
 

As these calculations show, exercise intensity falls along a spectrum. The lowest activity level includes people who spend most of their day sitting, such as those with desk jobs. A moderately active level applies to individuals who are on their feet much of the day, like teachers or cashiers. An active level refers to those who walk frequently throughout the day, such as sales representatives or servers. Finally, a very active level describes people whose work involves consistent physical effort, like construction workers or builders.

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Another key factor in determining your daily calorie needs is your specific weight goal. If your aim is weight loss, the calculator provides an estimate for creating a calorie deficit that supports a safe reduction of about 1 to 2 pounds per week. For maintenance, the goal is to sustain your current body weight—whether you’re already at your target or simply looking to maintain where you are. If you’re looking to gain weight, the calculator can also guide you toward a healthy increase of roughly 1 to 2 pounds per week.

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As a general reference, women typically need 1,800 to 2,400 calories per day to maintain their weight, while men usually require around 2,400 to 3,000 calories daily. Individual needs may vary based on factors like age, activity level, and metabolism, but these averages offer a useful starting point for adjusting your calorie intake to maintain, lose, or gain weight in a healthy way.