Calorie Intake Calculator
Find out how many calories you should eat daily to maintain, lose or gain weight based on your age, gender, weight, height and activity level.
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Daily Calorie Intake Calculator
Our Daily Calorie Intake Calculator helps you determine how many calories your body needs each day based on your age, gender, weight, height, and activity level. Whether you want to maintain, lose, or gain weight, knowing your daily calorie requirement is essential for achieving your health and fitness goals.
What Are Daily Calorie Needs?
Your daily calorie intake is the number of calories you need to consume each day to maintain your current weight. This number varies from person to person depending on factors like age, gender, weight, height, and physical activity level. Eating more calories than your body needs will lead to weight gain, while eating fewer calories will result in weight loss.
How This Daily Calorie Calculator Works
Our calculator uses your inputs to estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn each day, including all activities. Based on your TDEE, the tool then calculates different calorie targets depending on your goal:
- To Maintain Weight – the number of calories needed to keep your current weight.
- For Weight Loss – reduced calorie amounts for mild (15%) and aggressive (25%) fat loss.
- For Weight Gain – increased calorie amounts for mild (10%) and aggressive (20%) muscle gain or weight increase.
Why You Should Track Your Daily Calorie Intake
Monitoring your calorie intake is key to achieving your fitness goals. Whether you're trying to slim down or build muscle, understanding how much energy your body uses can help you make smart food choices and prevent overeating or undereating.
Who Can Use This Calorie Calculator?
This tool is perfect for anyone interested in health and nutrition. It’s suitable for:
- Beginners starting a fitness journey
- People managing weight loss or weight gain
- Nutritionists and personal trainers
- Anyone curious about their ideal calorie needs
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) – calories burned at rest – plus the calories burned from physical activity, digestion, and daily tasks.
Understanding the Results
After using the calculator, you'll get multiple daily calorie recommendations:
- Maintenance Calories: To stay at your current weight
- Mild Weight Loss: Lose around 0.25 to 0.5 kg (0.5 to 1 lb) per week
- Aggressive Weight Loss: Lose around 0.5 to 1 kg (1 to 2 lbs) per week
- Mild Weight Gain: Gain around 0.25 to 0.5 kg (0.5 to 1 lb) per week
- Aggressive Weight Gain: Gain around 0.5 to 1 kg (1 to 2 lbs) per week
FAQs
Q: How many calories do I need per day?
A: It depends on your body size, age, gender, and activity level. This calculator estimates your daily
calorie needs based on those factors.
Q: Can I use this for weight loss?
A: Yes! The calculator gives you calorie recommendations to help you lose weight in a healthy and safe
manner.
Q: Is it accurate?
A: This calculator provides estimates based on widely used formulas. For exact numbers, consult a dietitian
or nutritionist.
Q: How often should I recalculate?
A: If your weight, activity level, or lifestyle changes, it's a good idea to recalculate your calorie needs.
Conclusion
Understanding your daily calorie intake is one of the most effective ways to control your weight and improve your health. Our Daily Calorie Intake Calculator gives you a personalized estimate in seconds. Try it now and take the first step towards better nutrition and fitness!