Calorie Intake Calculator
How Many Calories Should I Eat a Day?
Calculate Your Daily Calorie Intake
Enter your weight, height, age, gender, and activity level below. Our calculator uses the Mifflin-St Jeor equation to estimate your daily calorie needs.
Important: Results use the Mifflin-St Jeor equation and are for informational purposes only. They do not replace professional medical or nutritional advice. Consult a doctor or registered dietitian before starting any diet or exercise program.
Daily Calorie Intake Calculator — How Many Calories Should You Eat?
Understanding your daily calorie needs is the foundation of any successful nutrition plan. Whether your goal is weight loss, muscle gain, or simply maintaining a healthy lifestyle, knowing how many calories your body requires each day helps you make informed decisions about your diet. Our calorie intake calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — and then adjusts for your activity level to give you a personalized daily calorie target.
The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population, outperforming the older Harris-Benedict equation in multiple studies. By factoring in your age, weight, height, gender, and activity level, our calculator provides an estimate you can trust as a starting point for your fitness journey. Use the results alongside our BMI calculator and daily protein calculator for a complete picture of your nutritional needs.
How to Use the Calorie Intake Calculator
Using this calorie calculator is simple. Follow these steps to get your personalized daily calorie estimate:
- Enter your weight in kilograms (1 kg = 2.2 lbs).
- Enter your height in centimeters (1 cm = 0.39 inches).
- Enter your age in years.
- Select your gender — male or female.
- Choose your activity level from sedentary to super active.
- Click "Calculate" to see your estimated daily calorie needs.
Example Calculation
For a 30-year-old female weighing 65 kg, standing 160 cm tall, with a moderately active lifestyle:
- Weight: 65 kg
- Height: 160 cm
- Age: 30 years
- Gender: Female
- Activity: Moderately active
Result: approximately 2,100–2,300 calories per day to maintain weight.
Frequently Asked Questions
How many calories should I eat a day to lose weight?
To lose weight, create a 500-calorie daily deficit below your maintenance level for about 1 pound of weight loss per week. Most women need 1,200–1,500 calories and men need 1,500–1,800 for safe weight loss. Our calculator estimates your maintenance calories first.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most accurate BMR formula. For men: BMR = 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age). For women: BMR = 447.593 + (9.247 × kg) + (3.098 × cm) − (4.330 × age).
How accurate is this calorie calculator?
The Mifflin-St Jeor equation predicts BMR within 10% of measured values for most healthy adults. Accuracy varies for very muscular individuals, pregnant women, or those with medical conditions. Use results as a starting point.
How do I calculate calories for muscle gain?
Add a 300–500 calorie surplus above your maintenance level for muscle gain. Focus on protein-rich foods and strength training. Also try our daily protein intake calculator to optimize your nutrition plan.
What activity level should I choose?
Sedentary: desk job, little exercise. Lightly active: walking 1–3 days/week. Moderately active: exercise 3–5 days/week. Very active: intense exercise 6–7 days/week. Super active: physical job plus training. Choose honestly for accurate results.
If this tool does not work properly or results differ from expectations, contact us to report the issue. We are happy to help.
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