How Many Calories Should I Eat Per Day Calculator

Calories to Eat Per Day: calories


Determining your daily calorie intake is a crucial step in managing your weight and overall health. Whether you’re looking to maintain your current weight, lose a few pounds, or gain some muscle, knowing the right number of calories to consume is essential. This article provides a calculator to estimate how many calories you should eat per day and explains the factors involved in this calculation.


Calculating the calories you should eat per day involves the Harris-Benedict Equation, which takes into account your weight, height, age, gender, and activity level. The formula may look like this:

Calories Per Day = BMR (Basal Metabolic Rate) x Activity Level

BMR is calculated based on your gender using the following formulas:

  • For Males: 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
  • For Females: 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)

Activity Level is determined by your lifestyle and exercise habits, with options ranging from sedentary to super active.

How to Use

Using the “How Many Calories Should I Eat Per Day Calculator” is simple. Enter your weight in kilograms, height in centimeters, age in years, select your gender, and choose your activity level from the drop-down menu. Click the “Calculate” button, and the calculator will provide an estimate of the calories you should eat per day.


For example, a 30-year-old male who weighs 75 kg, is 175 cm tall, and has a moderately active lifestyle, may need approximately 2,593 calories per day to maintain his current weight (note that this is a simplified example).


  1. Why is it important to calculate your daily calorie intake? Understanding your calorie needs is vital for managing your weight and health goals.
  2. How does the Harris-Benedict Equation work? The equation estimates your BMR, which is then multiplied by your activity level to determine your daily calorie needs.
  3. Why does gender play a role in calorie intake calculation? Men and women have different metabolic rates, and the formulas adjust for these differences.
  4. What is the impact of activity level on calorie needs? More active individuals typically require more calories to maintain their weight.
  5. Can I use this calculator for weight loss or muscle gain goals? Yes, you can adjust your daily calorie intake based on your goals.
  6. Is it necessary to follow the calculated calorie intake exactly? The calculated value is a guideline. Adjustments based on individual goals and progress may be necessary.
  7. Why might the actual calorie intake differ from the estimate? Individual factors, metabolism, and physical activity can influence calorie intake.
  8. How often should I recalculate my daily calorie intake? Periodic adjustments based on progress and changes in activity level are advisable.
  9. Is the calculator suitable for all age groups? The calculator can be used for adults, but specific guidelines exist for children and the elderly.
  10. What role do calories play in weight management? Calories are the energy source for your body and are essential for maintaining, losing, or gaining weight.


Calculating your daily calorie intake is a fundamental aspect of managing your health and achieving your weight-related goals. While this calculator provides a helpful estimate, keep in mind that individual factors, goals, and metabolism can influence your actual calorie needs. Use this tool as part of your overall strategy for health and wellness.

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