Daily Calorie Calculator
Find how many calories you need per day to maintain, lose or gain weight.
Enter your values to see the result.
These results are estimates for general information, not medical advice. Body shape, muscle mass, age, ethnicity and health conditions all affect what is right for you, so talk to a doctor or dietitian before making health decisions.
Processing and privacy
Processing varies by tool. Check the instructions for local processing, server requests, external services and any file or request limits before entering sensitive information.
Read the privacy policyHow this calculation works
Understand the method, inputs and limits behind your result.
- Formula
- BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5 (male) or −161 (female). Maintenance calories = BMR × activity factor. Goal targets add or subtract the displayed daily calorie adjustment.
- Variables
- Units: Metric, Imperial
- Sex: Male, Female
- Age
- Height
- Height (feet)
- Inches
- Weight
- Weight
- Activity level: Sedentary: little or no exercise, Light: exercise 1–3 days a week, Moderate: exercise 3–5 days a week, Active: hard exercise 6–7 days a week, Very active: physical job or twice-daily training
- Units
- Age: years
- Height: cm
- Height (feet): ft
- Inches: in
- Weight: kg
- Weight: lb
- Example
- A moderately active 30-year-old man who is 175 cm and 70 kg needs about 2,550 kcal a day to maintain his weight. Eating about 2,050 kcal a day (a 500 kcal deficit) would lose roughly 0.5 kg a week.
- Assumptions
- These results are estimates for general information, not medical advice. Body shape, muscle mass, age, ethnicity and health conditions all affect what is right for you, so talk to a doctor or dietitian before making health decisions.
- Source
- ToolzHive calculation guide and calculator implementation. External reference verification is pending.
- Last reviewed
- Review date not yet recorded.
Methodology & References
The method depends on the selected model and input options. Review the assumptions and references above before interpreting the result.
- Enter your sex, age, height and weight in metric or imperial units.
- Choose the activity level that best describes a typical week, not your most active one.
- Use the maintenance figure to keep your weight steady, or pick a row for losing or gaining weight at a safe pace.
Interpretation and limitations
- How accurate is a calorie calculator? It gives a starting estimate, usually within 10–20% of your real needs. Track your weight for two or three weeks and adjust your intake by 100–200 kcal if you are losing or gaining faster or slower than planned.
- How many calories should I cut to lose weight? A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of weight loss per week, which is a sustainable pace for most people. Very large deficits can cost muscle and are hard to keep up.
- Is it safe to eat fewer than 1,200 calories? Most adults should not eat below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision, because it is hard to get enough nutrients. The calculator warns you when a target falls below these levels.
References
External reference verification is pending. The formula and examples describe the current ToolzHive implementation.
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Clear instructions
Find steps, examples and limitations below.
Use online
Open the tool in a supported web browser.
Free to use
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How to use the Daily Calorie Calculator
The calorie calculator estimates how much energy your body uses each day and how many calories to eat for your goal. It works out your basal metabolic rate with the Mifflin–St Jeor equation, adjusts it for your activity level to get your maintenance calories (TDEE), and then shows targets for gentle or faster weight loss and for weight gain.
- 1 Enter your sex, age, height and weight in metric or imperial units.
- 2 Choose the activity level that best describes a typical week, not your most active one.
- 3 Use the maintenance figure to keep your weight steady, or pick a row for losing or gaining weight at a safe pace.
Example and practical tips
A moderately active 30-year-old man who is 175 cm and 70 kg needs about 2,550 kcal a day to maintain his weight. Eating about 2,050 kcal a day (a 500 kcal deficit) would lose roughly 0.5 kg a week.
Frequently asked questions
How accurate is a calorie calculator?
It gives a starting estimate, usually within 10–20% of your real needs. Track your weight for two or three weeks and adjust your intake by 100–200 kcal if you are losing or gaining faster or slower than planned.
How many calories should I cut to lose weight?
A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of weight loss per week, which is a sustainable pace for most people. Very large deficits can cost muscle and are hard to keep up.
Is it safe to eat fewer than 1,200 calories?
Most adults should not eat below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision, because it is hard to get enough nutrients. The calculator warns you when a target falls below these levels.
Practical guides
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How to Use Daily Calorie Calculator
Find how many calories you need per day to maintain, lose or gain weight, based on your age, sex, height, weight and activity level. Free calorie calculator.
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