Calorie Intake Calculator
Determine how many calories you need each day based on your BMR, activity level, and fitness goals. This calculator helps you estimate maintenance calories, recommended calories for weight loss, and calories required for healthy weight gain.
How Daily Calorie Needs Are Calculated?
Your daily calorie requirement is determined by combining your Basal Metabolic Rate (BMR) and your activity level. BMR represents the calories your body needs at rest, while your activity level increases your total energy expenditure. This calculator uses the Mifflin–St Jeor formula to estimate BMR and then applies an activity multiplier to determine total calorie needs.
Mifflin–St Jeor Formula: 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 Activity Multipliers: Sedentary: × 1.2 Light: × 1.375 Moderate: × 1.55 Active: × 1.725 Very Active: × 1.9
- Enter your weight, height, age, gender, and daily activity level.
- The calculator computes your BMR using the Mifflin–St Jeor equation.
- Your BMR is multiplied by an activity factor to estimate maintenance calories.
- A 500-calorie deficit is applied for weight loss recommendations.
- A 300-calorie surplus is added for healthy weight gain guidance.
FAQ
What are maintenance calories?
Maintenance calories represent the number of calories you need to consume daily to maintain your current weight without gaining or losing fat.
How accurate is this calculation?
The Mifflin–St Jeor equation is considered one of the most accurate formulas for estimating BMR, but actual calorie needs can vary based on metabolism and lifestyle.
Why do I need fewer calories for weight loss?
Weight loss requires a calorie deficit. A reduction of around 500 calories per day typically results in steady and healthy weight loss.
Why does activity level matter?
The more active you are, the more calories your body burns. Activity multipliers adjust your calorie needs to match your lifestyle.
Can I use these calorie values to plan my diet?
Yes. These values provide a solid starting point for meal planning, macro calculation, and fitness routines. Adjustments may be needed based on progress and personal goals.