Daily Calorie Needs Calculator
Calculate your daily calorie needs with three scientific formulas.
Medical Disclaimer
The health and fitness tools provided on this website are for informational and educational purposes only. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The results provided by these tools are estimates based on general formulas and may not apply to your specific situation. If you think you may have a medical emergency, immediately call your doctor or dial emergency services.
About This Calorie Calculator
This calorie calculator helps you determine your daily energy needs using three scientifically validated formulas.
Calculation Methods:
1. Mifflin-St Jeor Equation: The most accurate formula for most people
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
2. Revised Harris-Benedict Equation: Traditional approach
- Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age
- Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age
3. Katch-McArdle Formula: Uses lean body mass (requires body fat %)
- BMR = 370 + 21.6 × lean body mass(kg)
Daily Energy Needs (TDEE) = BMR × Activity Factor
Activity Factors:
- Sedentary: 1.2 (little or no exercise)
- Lightly Active: 1.375 (light exercise 1-3 days/week)
- Moderately Active: 1.55 (moderate exercise 3-5 days/week)
- Very Active: 1.725 (hard exercise 6-7 days/week)
- Extremely Active: 1.9 (very hard exercise & physical job)
- Three scientific formulas for accurate calorie calculation
- Weight goal planner with 6 different target options
- Zig-zag calorie cycling for sustainable dieting
- Personalized macronutrient breakdown
- BMI-based health recommendations
- Supports both metric and imperial units
Frequently Asked Questions
What is a calorie?
A calorie is a unit of energy. Specifically, it's the amount of energy needed to raise 1 kilogram of water by 1 degree Celsius.
How many calories do I need per day?
Your daily calorie needs depend on age, gender, weight, height, and activity level. This calculator uses three different formulas to estimate your needs.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through physical activity and digestion.
Is 1,000 calories per day safe?
Very low calorie diets (under 1,200 kcal/day for women, 1,500 kcal/day for men) should only be followed under medical supervision.
What are good sources of protein, carbs, and fats?
Protein: lean meats, fish, eggs, legumes, Greek yogurt. Carbs: whole grains, fruits, vegetables, legumes. Fats: nuts, seeds, avocados, olive oil, fatty fish.
Can you give a calculation example?
For a 30-year-old male, 175 cm, 70 kg, moderate activity: BMR = 1649 kcal, TDEE = 2555 kcal. For weight loss: 2055 kcal/day, for maintenance: 2555 kcal/day.
References & Scientific Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990
- Roza AM, Shizgal HM. The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. Am J Clin Nutr. 1984
- Katch-McArdle formula
- USDA Dietary Guidelines for Americans