What Should My Calorie Intake Be Calculator


Determining the right calorie intake is a fundamental step toward achieving your health and fitness goals. Whether you’re looking to lose weight, maintain your current weight, or gain some, understanding your daily calorie needs is essential. The “What Should My Calorie Intake Be Calculator” is here to help.


This calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR) and then adjusts it based on your activity level. The formula for calculating your BMR differs for men and women:

For Men:

  • BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)

For Women:

  • BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)

The BMR is then multiplied by your chosen activity level to determine your daily calorie needs.

How to Use

Using the “What Should My Calorie Intake Be Calculator” is straightforward:

  1. Enter your age in years.
  2. Select your gender from the dropdown menu (male or female).
  3. Input your weight in kilograms.
  4. Specify your height in centimeters.
  5. Choose your activity level from the dropdown menu.
  6. Click the “Calculate” button.

The calculator will display the estimated daily calorie intake tailored to your information.


Let’s consider an example. A 35-year-old female, 165 cm tall, weighing 60 kg, and leading a moderately active lifestyle, would calculate her daily calorie intake as follows:

  • BMR = 447.593 + (9.247 * 60) + (3.098 * 165) – (4.330 * 35) ≈ 1319.23
  • Daily Calories = BMR * 1.55 (for moderately active) ≈ 2042.46

So, this individual should consume approximately 2042 calories per day to meet her daily energy needs.


Q1. What is BMR? A1. BMR, or Basal Metabolic Rate, is the number of calories your body needs to maintain basic functions at rest.

Q2. Why is the formula different for men and women? A2. Men and women have different body compositions and metabolic rates, which is why separate formulas are used.

Q3. What is an “activity level,” and how do I choose the right one? A3. Activity level represents how active your daily life is. Choose the one that best describes your typical physical activity level.

Q4. Can this calculator be used for weight gain goals? A4. Yes, you can use this calculator to estimate your daily calorie intake for weight gain by increasing your calorie consumption above the calculated value.

Q5. Is this calculator suitable for pregnant or breastfeeding individuals? A5. No, it is not recommended for pregnant or breastfeeding women. Consult a healthcare provider for appropriate advice.

Q6. How often should I recalculate my calorie needs? A6. It’s a good practice to reevaluate your calorie requirements when your weight, activity level, or goals change significantly.

Q7. Can I rely solely on calorie counting for weight management? A7. While calorie counting is important, maintaining a balanced diet and considering the quality of the calories you consume is also essential.


The “What Should My Calorie Intake Be Calculator” is a valuable tool for anyone looking to manage their weight and maintain a healthy lifestyle. Remember that this calculator provides an estimate, and individual results may vary. It’s always a good idea to consult with healthcare professionals or registered dietitians for personalized guidance in reaching your health and fitness goals.

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