Age (years) Enter your age in whole years

Sex Select sex Male Female Select your biological sex as it affects the BMR formula

Weight (kg) Enter your body weight in kilograms (e.g., 65.5)

Height (cm) Enter your height in centimeters (e.g., 165.0)

Activity Level Select activity level Sedentary (little or no exercise) Lightly active (exercise 1-3 days/week) Moderately active (exercise 3-5 days/week) Very active (exercise 6-7 days/week) Extra active (very hard exercise or physical job) Select how much physical activity you do in a typical week

Goal Select your goal Weight Loss (lose about 0.5 kg per week) Maintenance (stay at current weight) Weight Gain (gain about 0.5 kg per week) Select whether you want to lose, maintain, or gain weight

Quick Examples:

Moderately Active Male, Maintenance Lightly Active Female, Weight Loss

Calculate Clear

This calculator provides estimates that may vary from clinical measurements. It is not intended to provide medical or dietary advice. For accurate body composition analysis and personalized nutrition guidance, consult a healthcare professional.

Enter your age, weight, height, and select your activity level and goal. Click Calculate to see your estimated daily calorie needs based on the Mifflin-St Jeor equation. Use the quick examples to try sample values.

What Is Daily Calorie Requirement

Your daily calorie requirement is the number of kilocalories your body uses in one day. This includes energy for basic body functions like breathing and keeping your heart beating, plus energy for movement and daily tasks. When you eat the same number of calories your body uses, your weight tends to stay the same. Eating more or less than this amount may lead to weight changes over time.

How Daily Calorie Requirement Is Calculated

Formula

The calculation starts by finding your BMR, which is the energy your body needs at complete rest. The Mifflin-St Jeor equation uses your weight, height, age, and sex to estimate this number. Men get a slightly higher BMR because they tend to have more muscle. Next, your BMR is multiplied by an activity factor to get your TDEE. This factor accounts for the extra calories you burn through daily movement and exercise. Finally, the TDEE is adjusted based on your goal. For weight loss, 500 kcal is subtracted. For weight gain, 500 kcal is added. For maintenance, the TDEE stays the same.

Why Daily Calorie Requirement Matters

Knowing your daily calorie requirement helps you make informed choices about how much to eat each day. It gives you a starting point for planning meals that match your health goals, whether that is maintaining your current weight, losing extra weight, or gaining healthy weight.

Why Calorie Awareness Is Important for Weight Management

Without a clear estimate of how many calories your body uses, it may be difficult to know if you are eating too much or too little. Eating far more calories than your body needs over a long period is generally associated with weight gain. Eating far fewer calories than needed may lead to fatigue, nutrient gaps, and other health concerns. An estimate gives you a useful reference point for balanced eating.

For Weight Loss

When the goal is weight loss, this calculator subtracts 500 kcal from your TDEE. This modest reduction is commonly associated with a gradual loss of about 0.5 kg per week. A slower, steady approach may be easier to follow and may help preserve muscle. Very low calorie diets without medical guidance may carry health risks.

For Weight Gain

When the goal is weight gain, the calculator adds 500 kcal to your TDEE. This extra intake may support gradual weight gain, which is generally considered healthier than rapid gain. Focusing on nutrient-dense foods rather than high-sugar or high-fat items may help ensure the added weight includes muscle rather than mostly fat.

Calorie Calculator vs BMR Calculator

A BMR calculator only tells you the calories your body needs at complete rest. A calorie calculator goes further by factoring in your daily activity to estimate your total needs. Many people confuse the two and may eat only their BMR, which is generally too low for anyone who moves during the day. This calculator provides both numbers so you can see the difference and understand why your actual calorie needs are higher than your BMR alone.