Calculate Your Calorie Needs

Your estimated daily calorie needs are: calories per day.


Knowing your daily calorie needs is fundamental for maintaining a healthy and balanced diet. Whether you aim to maintain your current weight, lose weight, or gain weight, understanding the right number of calories to consume is essential. This calculator will help you estimate your daily calorie needs based on your individual factors.


Estimating daily calorie needs involves combining the Basal Metabolic Rate (BMR) and an activity factor:

  1. BMR Calculation:
    • For Males: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years).
    • For Females: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years).
  2. Activity Factor: Your BMR is then multiplied by a factor based on your activity level, which can be sedentary, lightly active, moderately active, very active, or super active. Each activity level has a corresponding factor.

How to Use

Using the calculator is simple. Follow these steps:

  1. Enter your current weight in kilograms.
  2. Input your height in centimeters.
  3. Specify your age in years.
  4. Select your gender (Male or Female).
  5. Choose your activity level from the drop-down list.

After completing these steps, click the “Calculate” button. The calculator will then display your estimated daily calorie needs.


For example, let’s consider a 35-year-old female who weighs 60 kilograms, is 160 centimeters tall, and has a moderately active lifestyle:

  • Weight: 60 kg
  • Height: 160 cm
  • Age: 35 years
  • Gender: Female
  • Activity Level: Moderately Active

Upon clicking “Calculate,” the calculator would display her estimated daily calorie needs.


  1. What is Basal Metabolic Rate (BMR)?
    • BMR represents the number of calories your body requires to maintain basic functions at rest.
  2. Why does activity level affect calorie needs?
    • Activity level influences the number of calories your body burns through physical activity.
  3. Why is knowing your daily calorie needs important?
    • It helps in maintaining a healthy weight and planning a balanced diet.
  4. How can I adjust my calorie intake for weight loss or gain?
    • To lose weight, create a calorie deficit by consuming fewer calories. To gain weight, create a calorie surplus.
  5. Is this calculator accurate for everyone?
    • It provides a rough estimate, and individual factors may vary.
  6. How often should I recalculate my calorie needs?
    • It’s a good practice to recalculate when your weight, age, or activity level changes significantly.
  7. Is exercise necessary for weight management?
    • While exercise can aid weight management, diet plays a crucial role in achieving your goals.
  8. Can I use this calculator for weight gain goals?
    • Yes, you can adjust your calorie intake based on your desired goals.


Estimating your daily calorie needs is a fundamental step in maintaining a healthy and balanced diet. This calculator simplifies the process, providing a rough estimate of your calorie needs based on your individual factors. Keep in mind that this is a rough estimate, and it’s essential to combine it with a balanced diet and a healthy lifestyle to achieve your health and fitness goals. If you have specific dietary or health concerns, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.

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