Calories Needed Per Day Calculator

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Maintaining a healthy lifestyle involves a balanced diet, and understanding the number of calories your body needs is crucial. The calories needed per day calculator is a handy tool that helps you determine the appropriate calorie intake based on various factors such as age, gender, weight, height, and activity level. Whether you’re aiming for weight loss, maintenance, or muscle gain, this calculator can guide you towards your fitness goals.


The Harris-Benedict Equation is commonly used to calculate the Basal Metabolic Rate (BMR), which represents the number of calories your body needs at rest. The total daily calorie requirement is then determined by multiplying the BMR with an activity factor. The formula is as follows:

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 Total Daily Calorie Requirement is then calculated by multiplying the BMR by an activity factor, which ranges from 1.2 (sedentary) to 2.5 (very active).

How to Use?

  1. Enter Personal Information: Input your age, gender, weight, and height into the calculator.
  2. Select Activity Level: Choose your activity level from the options provided (sedentary, lightly active, moderately active, very active).
  3. Get Results: The calculator will generate your Basal Metabolic Rate (BMR) and Total Daily Calorie Requirement.


Let’s consider a 30-year-old woman, weighing 65 kg, with a height of 160 cm, and leading a moderately active lifestyle. The calculation would be as follows:

If her activity level is moderately active (activity factor = 1.55), the Total Daily Calorie Requirement would be 1.55×1414.125≈2192.18 kcal/day.


Q1: Can the calculator be used for weight loss?

Yes, the calculator provides a baseline for maintaining weight. To lose weight, you can create a calorie deficit by consuming fewer calories than the calculated Total Daily Calorie Requirement.

Q2: Is the calculator suitable for athletes?

Athletes with high activity levels may need to adjust their calorie intake based on their specific training needs. Consulting with a nutritionist or dietitian is recommended.

Q3: What if my activity level changes?

If your activity level changes, you can recalculate your Total Daily Calorie Requirement to ensure it aligns with your current lifestyle.


The calories needed per day calculator is a valuable tool for anyone striving to achieve and maintain a healthy lifestyle. By understanding your body’s energy requirements, you can make informed decisions about your diet and optimize your fitness journey. Remember, individual variations exist, and it’s always advisable to consult with a healthcare professional or nutritionist for personalized advice. Use this calculator as a starting point on your path to a healthier you.

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