Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Daily Calorie Intake Calculator
Feel free to enter your information below in the Daily Calorie Intake calculator to receive your personal current daily calorie intake, and what your body needs to fuel itself during the day with your routine!
1
What is your sex?
2
How old are you?
Years
3
How tall are you?
ft
in
cm
ft/in
4
How much do you weigh?
kg
lb
5
How active are you on daily basis?
Lightly Active
Never or rarely include physical activity in your day.
Moderately Active
Include light activity or moderate activity about two to three times a week.
Active
Include at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week.
Very Active
Include large amounts of moderate or vigorous activity in your day.
Your Daily Calorie Needs
0
calories per day to maintain your current weight
Helpful Tips
To lose weight, create a deficit of 500-750 calories per day for 1-1.5 lbs per week
To gain weight, add 300-500 calories per day for healthy weight gain
Focus on nutrient-dense foods: lean proteins, whole grains, fruits, and vegetables
Stay hydrated by drinking at least 8 glasses of water daily
Get a personalized meal planner to optimize your nutrition and reach your goals faster
Share with Friends
This calorie calculator estimates your daily caloric needs by taking into account your gender, age, height, weight, and activity level. The result gives you a recommended daily calorie intake tailored to your lifestyle, which you can then adjust depending on your goals—whether it's to lose, gain, or maintain weight.
How It Works:
The calculator uses the Basal Metabolic Rate (BMR) formula:
- For women:
BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age in years) - For men:
BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.755 × age in years)
To account for activity level, the BMR is multiplied by an activity factor:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1–3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3–5 days/week): BMR × 1.55
- Active (hard exercise/sports 6–7 days/week): BMR × 1.725
- Very active (physical job or intense training): BMR × 1.9
Understanding Activity Levels:
- Sedentary: Mostly sitting—e.g., office job.
- Lightly active: Mostly standing—e.g., teachers, cashiers.
- Moderately active: Mostly walking—e.g., servers, sales reps.
- Very active: Physically demanding—e.g., construction workers, athletes.
Setting Your Goal:
Your daily calorie needs will also vary based on your weight goal:
- Weight loss: Targeting a loss of 1–2 lbs per week.
- Maintenance: Keeping your current weight stable.
- Weight gain: Aiming to gain 1–2 lbs per week.
On average:
- Women need 1,800–2,400 calories/day to maintain weight.
- Men need 2,400–3,000 calories/day to maintain weight.
Individual needs will vary, but this framework helps you determine how many calories to consume or adjust based on your personal wellness goals.
