Use our free Daily Calorie Intake Calculator to estimate your daily calorie needs,
calculate your BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure),
and get a customized macro breakdown for weight maintenance, fat loss, or muscle gain.
This tool supports both metric (cm, kg) and imperial (in, lbs) units.
What is a Daily Calorie Intake Calculator?
A Daily Calorie Intake Calculator is a tool that helps you estimate the number of calories your body needs each day to function properly and maintain, lose, or gain weight. It uses well-established scientific formulas such as the Mifflin–St Jeor equation to calculate your BMR (the energy your body burns at rest), and multiplies it by an activity factor to estimate your TDEE.
Why Should You Use This Calculator?
- To create a personalized diet or meal plan for weight management.
- To understand how much energy your body requires daily.
- To balance your macros (protein, carbohydrates, fats) effectively.
- To avoid eating too few or too many calories.
- To support fitness goals such as fat loss, muscle gain, or maintenance.
How to Use the Calculator?
- Select your units (metric or imperial).
- Enter your gender, age, height, and weight.
- Choose your activity level (sedentary, lightly active, moderate, etc.).
- Click Calculate to see your results.
- Review your BMI, BMR, TDEE, and macro breakdown.
- Check the calorie suggestions for maintenance, weight loss, and weight gain.
Real Life Example
Let’s say you are a 30-year-old male, weighing 70 kg, 175 cm tall, and moderately active.
Using the calculator:
- BMR: ~1670 calories/day
- TDEE (maintenance): ~2600 calories/day
- For weight loss: ~2200 calories/day
- For weight gain: ~3000 calories/day
This means if you eat around 2600 calories daily, you’ll maintain your weight. Eating less will lead to fat loss, while eating more will promote weight gain.
Understanding Daily Calorie Needs
Your calorie requirements depend on several factors:
- Age: Younger people typically need more calories.
- Gender: Men generally require more calories than women.
- Height & Weight: Larger bodies burn more energy.
- Activity Level: More exercise = higher calorie needs.
- Fitness Goals: Losing fat, gaining muscle, or maintaining weight.
Formulas Used
BMR (Mifflin–St Jeor Equation):
For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
TDEE: TDEE = BMR × Activity Factor
Weight Loss Calories: TDEE × 0.85
Weight Gain Calories: TDEE × 1.15
Calculator Features
- Supports both metric and imperial units.
- Calculates BMI, BMR, TDEE instantly.
- Provides calorie needs for maintenance, weight loss, and weight gain.
- Includes macro breakdown (protein, carbs, fats).
- Visual macro pie chart for easy understanding.
- Comes with a BMI classification table.
Benefits of Using This Calculator
- Helps you plan meals and diet according to your goals.
- Prevents under-eating or overeating.
- Gives you scientific calorie estimates, not guesswork.
- Improves results in weight loss and fitness programs.
- Saves time and effort with instant results.
FAQs
Q: How many calories should I eat to lose 1 kg per week?
A: Approximately 7700 calories = 1 kg of fat. A daily deficit of 500–1000 calories helps lose about 0.5–1 kg per week.
Q: Do men and women need different calorie amounts?
A: Yes. On average, men require more calories due to higher muscle mass and metabolic rate.
Q: Should I update my calorie intake after losing weight?
A: Yes. As your weight changes, your BMR and TDEE also change. Recalculate every few weeks.
Q: Does activity level really matter?
A: Absolutely. A sedentary person may burn 500–1000 fewer calories per day compared to someone very active.