Feel free to use the Daily Calorie Intake Calculator below to find out how many calories you need each day. This tool will help you determine what your body requires based on your daily routine. By entering your gender, age, height, current weight, and exercise level, you will get a number that shows your recommended daily calorie intake. You can then adjust this number based on whether you want to lose, gain, or maintain your weight.

How the Calculator Works

To calculate your daily calorie needs, we use a formula that varies for men and women.

For women, the formula is: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)

For men, the formula is: BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)

After calculating your Basal Metabolic Rate (BMR), we multiply it by your activity level:

• Sedentary (little or no exercise) = BMR x 1.2
• Lightly active (light exercise/sports 1-3 days a week) = BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days a week) = BMR x 1.55
• Active (hard exercise/sports 6-7 days a week) = BMR x 1.725
• Very active (very hard exercise/physical job) = BMR x 1.9

Understanding Activity Levels

Your daily activity level is important for your calorie needs. Here’s a quick guide:

• Sedentary: Mostly sitting, like working in an office.
• Lightly Active: Some movement, like standing while teaching or cashiering.
• Moderately Active: Walking around a lot, like a sales representative or server.
• Active: Physically demanding jobs, like construction work.

Adjusting for Your Weight Goals

Another key point is your weight goal. If you want to lose weight, the calculator can help you predict losing 1 to 2 pounds per week. If you’re looking to maintain your current weight or gain weight, it can help with that too. Generally, women need about 1,800 to 2,400 calories to maintain their weight, while men need about 2,400 to 3,000 calories.

Everyone is different, but this can give you a good starting point to manage your calories and reach your health goals.