Daily Calorie Needs Calculator
Use this calculator to estimate your daily calorie needs based on your age, gender, weight, height, activity level, and weight goals. This tool utilizes the Mifflin-St Jeor equation, which is widely recognized for its accuracy.
Your Estimated Daily Calorie Needs:
Understanding Your Calorie Needs
Calories are units of energy that your body uses to perform all its functions, from breathing and thinking to exercising and digesting food. The number of calories you need daily depends on several factors, including your age, gender, weight, height, and activity level. Understanding your daily calorie needs is crucial for managing your weight, whether you aim to lose, gain, or maintain it.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions. This includes processes like breathing, circulation, cell production, nutrient processing, and temperature regulation. Even when you're doing nothing, your body is constantly expending energy.
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Total Daily Energy Expenditure (TDEE)
While BMR accounts for calories burned at rest, your Total Daily Energy Expenditure (TDEE) includes the calories you burn through all activities throughout the day. This includes not only your BMR but also the energy expended during physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT).
To calculate TDEE, your BMR is multiplied by an activity factor:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: BMR × 1.9 (very hard exercise/physical job/training twice a day)
Adjusting for Your Goals
Once your TDEE is calculated, adjustments are made based on your weight goal:
- Maintain Weight: Consume calories equal to your TDEE.
- Mild Weight Loss (approx. 0.25 kg/week): TDEE – 250 calories
- Moderate Weight Loss (approx. 0.5 kg/week): TDEE – 500 calories
- Extreme Weight Loss (approx. 1 kg/week): TDEE – 1000 calories (Note: A deficit of 1000 calories is significant and should be approached with caution and ideally under professional guidance.)
- Mild Weight Gain (approx. 0.25 kg/week): TDEE + 250 calories
- Moderate Weight Gain (approx. 0.5 kg/week): TDEE + 500 calories
- Extreme Weight Gain (approx. 1 kg/week): TDEE + 1000 calories (Note: A surplus of 1000 calories is significant and should be approached with caution and ideally under professional guidance.)
Example Calculation:
Let's consider a 30-year-old male, 175 cm tall, weighing 70 kg, who is moderately active and wants to maintain his weight.
- BMR Calculation (Male):
BMR = (10 × 70) + (6.25 × 175) – (5 × 30) + 5
BMR = 700 + 1093.75 – 150 + 5 = 1648.75 calories - TDEE Calculation (Moderately Active):
TDEE = 1648.75 × 1.55 = 2555.56 calories - Goal Adjustment (Maintain Weight):
No adjustment needed. - Estimated Daily Calorie Needs: Approximately 2556 calories.
Now, let's look at a 25-year-old female, 160 cm tall, weighing 65 kg, who is lightly active and wants moderate weight loss.
- BMR Calculation (Female):
BMR = (10 × 65) + (6.25 × 160) – (5 × 25) – 161
BMR = 650 + 1000 – 125 – 161 = 1364 calories - TDEE Calculation (Lightly Active):
TDEE = 1364 × 1.375 = 1875.5 calories - Goal Adjustment (Moderate Weight Loss):
1875.5 – 500 = 1375.5 calories - Estimated Daily Calorie Needs: Approximately 1376 calories.
Important Considerations
This calculator provides an estimate. Individual calorie needs can vary based on genetics, body composition, metabolic health, and other factors. For personalized advice, especially concerning significant weight changes or specific health conditions, always consult with a healthcare professional or a registered dietitian.