Calorie Intake Calculator
Calculate your daily calorie needs based on your goals, activity level, and personal metrics.
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What is Daily Calorie Needs?
The amount of energy your body requires to maintain its current weight and support daily activities
Simple Formula
Easy to calculate:
• Your weight
• Your height
• Your activity
Health Check
Helps identify:
• Energy balance
• Weight goals
• Nutrition needs
Quick Guide
Understand:
• Your daily needs
• What it means
• Next steps
How to Calculate Your Calories
We use 3 simple steps to find your perfect calorie needs
Get Your Numbers
Your Weight
Example:
150 lbs
(68 kg)
Your Height
Example:
5'7"
(67 inches or 170 cm)
Your Age
Example:
30
years
Your Gender
Example:
Male
Male: Add 5
Female: Subtract 161
Body Fat % (Optional)
Example:
20%
For more accurate results
Use The Formula
What the Numbers Mean
Weight Part:
• ×4.536 (or ×10 for kg) - Energy needed per pound of body weight
Height Part:
• ×15.875 (or ×6.25 for cm) - Energy needed based on height
Age Part:
• ×5 - Your calorie needs decrease by 5 calories for each year of age
• Example at age 18: we subtract 90 calories (18 × 5 = 90)
• Example at age 30: we subtract 150 calories (30 × 5 = 150)
Gender Part:
• +5 for men, -161 for women - Adjusts for body composition differences
Male Example
1. Weight: 150 lbs
2. Height: 67 inches
3. Age: 30 years
4. Gender: Male (+5)
5. (150 × 4.536) = 680.4 calories for weight
6. (67 × 15.875) = 1,063.6 calories for height
7. (30 × 5) = 150 calories reduced for age
8. 680.4 + 1,063.6 - 150 + 5
= 1,617.5 calories
Female Example
1. Weight: 150 lbs
2. Height: 67 inches
3. Age: 30 years
4. Gender: Female (-161)
5. (150 × 4.536) = 680.4 calories for weight
6. (67 × 15.875) = 1,063.6 calories for height
7. (30 × 5) = 150 calories reduced for age
8. 680.4 + 1,063.6 - 150 - 161
= 1,451.5 calories
Notice the difference!
Using the same height, weight, and age, men need about 166 more calories than women due to differences in body composition.
Multiply by Activity Level
Sedentary
×1.2
• Office job
• No exercise
• Mostly sitting
Light Activity
×1.375
• Light exercise
• 1-3 days/week
• Some walking
Moderate Activity
×1.55
• Regular exercise
• 3-5 days/week
• Active job
Very Active
×1.725
• Hard exercise
• 6-7 days/week
• Physical job
Example:
BMR × Activity Level = Daily Calories
1,451.5 (female example) × 1.375 = 1,996 calories per day
1,617.5 (male example) × 1.375 = 2,220 calories per day
This is how many calories you need to maintain your weight
Adjust for Goals
Weight Loss
Subtract 500 calories per day
Lose ~1 lb (0.5 kg) per week
Weight Gain
Add 500 calories per day
Gain ~1 lb (0.5 kg) per week
Scientific Methodology & Formulas
Understanding the proven equations and research behind calorie calculations
Established BMR Prediction Equations
Estimating daily calorie requirements typically involves first calculating basal metabolic rate (BMR) and then adjusting for physical activity. Here are the most widely-used scientific formulas:
Harris–Benedict (1918-19)
Original BMR equation
Men:
66.44 + 13.75×W(kg) + 5.0×H(cm) – 6.76×A(years)Women:
655.1 + 9.56×W + 1.85×H – 4.68×AThe original formula, still widely used but less accurate for modern populations.
Mifflin–St Jeor (1990)
Most accurate for general population
Men:
10×W + 6.25×H – 5×A + 5Women:
10×W + 6.25×H – 5×A – 161✓ Widely used (including by MyFitnessPal) and generally more accurate than Harris–Benedict for modern populations
Katch–McArdle
Uses lean body mass
Formula:
BMR = 370 + 21.6×LBM(kg)Uses lean body mass (LBM). Excludes age/sex terms and can be more accurate for muscular individuals.
Cunningham (1980)
Alternative lean mass formula
Formula:
BMR = 500 + 22×LBMSimilar to Katch-McArdle but with different coefficients. Often used for athletes and highly active individuals.
Activity Multipliers (TDEE Calculation)
After computing BMR, daily needs are found by multiplying by an activity factor. These standard multipliers (from the Institute of Medicine and others) approximate total daily energy expenditure (TDEE):
Note: MyFitnessPal's multipliers are slightly higher (sedentary ~1.25, light 1.4, active 1.6, very active 1.8) because it treats exercise separately from the baseline calculation.
Evidence-Based Goal Adjustments
Weight Loss Guidelines
NIH (NHLBI) recommends a deficit of about 500–1,000 kcal/day for weight loss of ~1–2 lb/week.
Common practice: Subtract 500 kcal for ~1 lb/week loss
⚠️ Very low intakes (<1,200 kcal/d) are generally discouraged for safety.
Weight Gain Guidelines
Sports nutrition experts suggest adding roughly 250–500 kcal/day above maintenance.
+350–500 kcal/d surplus: effective for muscle gain with minimal fat gain
💡 Monitor progress and adjust by ~100–200 kcal increments if targets aren't met.
Macronutrient Distribution Guidelines (AMDR)
The U.S. Institute of Medicine defines Acceptable Macronutrient Distribution Ranges (AMDR):
Practical balanced ratio: 50% carbs, 20–25% protein, 25–30% fat (adjustable for specific goals)
Typical Calorie Needs by Age/Gender/Activity
U.S. Dietary Guidelines for Americans provide these estimates for moderately active individuals:
| Age/Gender | Estimated kcal/day (moderate activity) |
|---|---|
| Women 19–30 | 1,800–2,400 |
| Women 31–60 | 1,600–2,200 |
| Men 19–30 | 2,400–3,000 |
| Men 31–60 | 2,200–3,000 |
| Boys 9–13 | 1,600–2,600 |
| Girls 9–13 | 1,400–2,200 |
Note: Ranges reflect different activity levels; sedentary individuals need less, very active individuals need more. Needs decline with age (e.g., adults 61+ generally need 200-400 fewer calories per day).
Evidence-Based Calculator Recommendations
✓ Formula Updates
Use Mifflin–St Jeor equation as the recommended standard. Offer lean-mass equations (Katch–McArdle/Cunningham) for athletic users who know body fat percentage.
✓ Activity Factors
Use evidence-based multipliers and clearly define activity levels with examples. Be transparent about whether exercise is included or added separately.
✓ Goal Adjustments
Implement automatic weight-loss/gain targets based on NIH guidelines (500-1000 kcal deficit, 250-500 kcal surplus). Include safety warnings for extreme intakes.
✓ AMDR Alignment
Align macronutrient recommendations with Dietary Guidelines (45-65% carbs, 10-35% protein, 20-35% fat) and provide protein targets in grams per kg body weight.
Activity Levels & Adjustments
Understanding how activity levels affect your daily calorie needs
Sedentary Lifestyle
- Multiplier: 1.2
- Little to no exercise
- Desk job with minimal movement
Moderately Active
- Multiplier: 1.55
- Regular exercise 3-5 times/week
- Active job or lifestyle
Very Active
- Multiplier: 1.725
- Hard exercise 6-7 times/week
- Physical job or training
Extra Active
- Multiplier: 1.9
- Very hard exercise/training
- Physical job + training
Macronutrient Distribution
Understanding the balance of proteins, fats, and carbohydrates
Protein
30% of total calories. Essential for muscle maintenance and growth. 4 calories per gram.
Carbohydrates
40% of total calories. Primary energy source for the body. 4 calories per gram.
Fats
30% of total calories. Important for hormone production. 9 calories per gram.
Frequently Asked Questions
Common questions about calorie intake and nutrition
Health Considerations
Important factors to consider when managing calorie intake
Medical Conditions
- • Consult healthcare providers for specific conditions
- • Adjust calculations for thyroid issues
- • Consider medication effects
- • Monitor blood sugar levels if diabetic
Lifestyle Factors
- • Account for stress levels
- • Consider sleep quality
- • Adjust for seasonal changes
- • Factor in work schedule
References & Sources
Scientific and medical sources supporting the information in this calculator
[1] Mifflin-St Jeor Equation
Mifflin, M.D., et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 51(2), 241-247.
[2] Harris-Benedict Equation
Harris, J.A. & Benedict, F.G. (1918). "A Biometric Study of Human Basal Metabolism." Proceedings of the National Academy of Sciences, 4(12), 370-373.
[3] Institute of Medicine (IOM)
"Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids." National Academies Press, 2005.IOM Guidelines
[4] U.S. Dietary Guidelines
U.S. Department of Health and Human Services and U.S. Department of Agriculture. "Dietary Guidelines for Americans, 2020-2025. 9th Edition."Dietary Guidelines
[5] WHO Energy Requirements
"Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation." FAO Food and Nutrition Technical Report Series, No. 1, 2001.WHO Report
[6] NIH Weight Management Guidelines
National Heart, Lung, and Blood Institute. "Managing Overweight and Obesity in Adults: Systematic Evidence Review from the Obesity Expert Panel" (2013).NHLBI Guidelines
[7] Katch-McArdle Formula
McArdle, W.D., et al. (2010). "Exercise Physiology: Nutrition, Energy, and Human Performance." Lippincott Williams & Wilkins, 7th Edition.
[8] Physical Activity Level Research
Black, A.E., et al. (1996). "Human energy expenditure in affluent societies: an analysis of 574 doubly-labelled water measurements." European Journal of Clinical Nutrition, 50(2), 72-92.
[9] Protein Requirements
Phillips, S.M. & Van Loon, L.J. (2011). "Dietary protein for athletes: from requirements to optimum adaptation." Journal of Sports Sciences, 29(S1), S29-S38.
[10] BMR Validation Studies
Frankenfield, D., et al. (2005). "Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults." Journal of the American Dietetic Association, 105(5), 7
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult with qualified healthcare providers for personalized nutrition and calorie recommendations. Individual metabolic rates can vary by ±10-15% from calculated values based on factors like genetics, medical conditions, and medications.
Data Sources & Accuracy
All calculations are based on peer-reviewed scientific literature, established medical formulas, and official health organization guidelines. Our calculator uses multiple BMR equations and activity factors to provide the most accurate estimates possible. References are regularly updated to reflect current medical consensus and research findings. Last updated: 2025.