HEALTH CALCULATOR
Calorie Calculator
Estimate your daily calorie needs based on your age, sex, height, weight, and activity level. See your estimated BMR, maintenance calories, and calorie targets for weight loss or weight gain.
Calorie calculation
This calculator provides an estimate of daily calorie needs. Actual energy requirements can vary based on body composition, activity, metabolism, health, and other factors. Calorie estimates should not be treated as medical advice.
How to Use the Calorie Calculator
Enter your age, sex, height, weight, and typical activity level. The calculator estimates your basal metabolic rate (BMR) and uses your activity level to estimate the number of calories you may need each day to maintain your current weight.
What Does the Calorie Calculator Calculate?
- Estimated basal metabolic rate (BMR)
- Estimated daily maintenance calories
- Estimated calorie target for weight loss
- Estimated calorie target for weight gain
- Activity-adjusted daily calorie needs
What Is BMR?
Basal metabolic rate, or BMR, is an estimate of the calories your body uses to support basic functions while at rest. These functions include processes such as breathing, circulation, and maintaining body temperature.
BMR does not represent your complete daily calorie needs because your body also uses energy for physical activity and everyday movement.
How Are Daily Calorie Needs Calculated?
This calculator estimates BMR using the Mifflin-St Jeor equation. Your estimated BMR is then multiplied by an activity factor to estimate your daily calorie needs.
Your actual calorie requirements can vary from the estimate depending on factors such as body composition, activity patterns, metabolism, and other individual characteristics.
Calorie Calculator Example
For example, a 30-year-old person who is 175 cm tall, weighs 75 kg, and has a moderate activity level will receive an estimated BMR and daily maintenance calorie level based on the information entered.
The calculator also provides estimated calorie targets above or below maintenance. These are general estimates and should not be considered personalized medical or nutritional advice.
Activity Levels
Your activity level has a significant effect on estimated daily calorie needs. The calculator uses different activity multipliers for different levels of physical activity.
- Sedentary: Little or no exercise
- Lightly active: Exercise about 1–3 days per week
- Moderately active: Exercise about 3–5 days per week
- Very active: Exercise about 6–7 days per week
- Extra active: Very hard exercise or a physically demanding job
Frequently Asked Questions
How many calories do I need each day?
Your daily calorie needs depend on factors such as age, sex, height, weight, and activity level. Use the calculator above to estimate your maintenance calorie needs based on the information you provide.
What is the difference between BMR and maintenance calories?
BMR estimates the energy your body uses at rest. Maintenance calories are an estimate of the energy you need throughout the day after accounting for your activity level.
Does eating fewer calories cause weight loss?
Weight change depends on overall energy balance over time. A calorie deficit can contribute to weight loss, but individual results vary and nutrition, activity, health, and other factors also matter.
How accurate is a calorie calculator?
A calorie calculator provides an estimate rather than an exact measurement. Actual calorie needs can differ between individuals, even when they have similar age, height, weight, and activity levels.
Can I use this calculator for medical or dietary advice?
No. This calculator is intended for general informational purposes. If you need personalized nutrition or medical guidance, consult a qualified healthcare or nutrition professional.