Introduction

Trying to lose weight, gain muscle, or maintain your current body weight? Use our Calorie Intake Calculator to estimate the number of calories you need each day, based on your age, weight, height, gender, and physical activity level. Backed by the Mifflin-St Jeor Equation, this tool helps you plan your nutrition with scientific accuracy.

Whether your goal is weight loss, maintenance, or muscle gain, our calculator gives you a customized plan to reach your target in a safe and effective way.

How the Calorie Intake Calculator Works

Step 1: Basal Metabolic Rate (BMR)

We begin by calculating your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest.

• For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
• For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161

Step 2: Total Daily Energy Expenditure (TDEE)

We multiply your BMR by an Activity Factor to estimate your Total Daily Energy Expenditure (TDEE):

Activity Level	Multiplier
Sedentary (little or no exercise)	1.2
Light activity (1–3 days/week)	1.375
Moderate activity (3–5 days/week)	1.55
Active (6–7 days/week)	1.725
Very active (intense daily activity)	1.9

Step 3: Adjust Based on Goal

• Maintain weight: Consume your TDEE
• Lose weight: Subtract 500–750 kcal/day to lose 1–1.5 lbs per week
• Gain weight: Add 250–500 kcal/day to gain 0.5–1 lb per week

Warning: Do not consume fewer than 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. Extremely low intake can damage metabolism and health.

Example: How It Looks in Practice

Profile: 35-year-old male, 80 kg, 180 cm, moderately active

1. BMR = 10×80 + 6.25×180 − 5×35 + 5 = 1,739 kcal/day
2. TDEE = 1,739 × 1.55 = 2,695 kcal/day
3. Weight loss plan = 2,695 − 500 = 2,195 kcal/day

This example shows how a moderately active male can target a 1-pound-per-week weight loss by eating 2,195 calories daily.

Why Calories Aren’t Everything

Tracking calories is essential, but nutritional quality is just as important. Here’s how to stay healthy while managing intake:

What to Eat More Of

• Protein-rich foods (chicken, legumes, tofu)
• High-fiber vegetables and whole grains
• Healthy fats (avocado, olive oil, nuts)

What to Limit

• Sugary drinks and processed snacks
• Fried foods and excess alcohol
• Foods with empty calories

Hydration Tip: Drink water regularly to support metabolism and reduce hunger. Avoid sugary beverages that add unnecessary calories.

Frequently Asked Questions

Can I use this calculator to build muscle?

Yes. Increase your intake by 250–500 kcal/day and follow a strength training plan.

What is a healthy rate of weight loss?

Aim to lose 1–2 pounds per week for safe, sustainable progress.

Is 1,200 calories a day too low?

For most adults, yes. Such low intake should only be done with professional guidance.

Does this calculator include exercise?

Yes. Your activity level is factored into the TDEE calculation.

Is this suitable for women or older adults?

Absolutely. The calculator adjusts for age, gender, and body composition.

Reviewed by a Certified Expert

Jane Doe, MSc, RD
Registered Dietitian and Clinical Nutritionist with 10+ years of experience in metabolic health. Certified by the National Institute of Nutrition Science.

Sources and References

• Mayo Clinic Calorie Calculator
• Healthline: Daily Calorie Needs
• U.S. Dietary Guidelines
• USDA DRI Calculator

Start Your Calorie Journey Now

Use our calculator to estimate your daily calorie needs and take charge of your weight and nutrition goals. Bookmark this tool and return weekly to track your progress!