Calorie Intake Calculator (Simple)

As mentioned above, this calculator quickly estimates the number of (kilo)calories a healthy adult should eat every day to maintain weight.

Our calculator is based on the Mifflin-St Jeor equation for BMR and the physical activity level. BMR stands for basal metabolic rate, which is the amount of energy needed while the body is completely at rest. This amount of calories is needed to support breathing, circulation, and basic organ functions.

Women:
BMR (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Men:
BMR (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

The total daily calorie requirement is calculated by multiplying the BMR and physical activity level.

TDEE (kcal/day) = BMR × PAL

Where PAL is your daily activity level:

• Little or no exercise — 1.2
• Light exercise (1-2 times/week) — 1.4
• Moderate exercise (2-3 times/week) — 1.6
• Hard exercise (3-5 times/week) — 1.75
• Physical job/Hard exercise (6-7 times/week) — 2.0

Be aware that, although in everyday language we often say calories, the proper name is kilocalories (kcal) — a unit 1000x larger than a calorie. So, the average person needs 15 kcal (kilocalories), which is equal to 15 000 cal (calories) per pound to maintain their current weight.

Your maintenance calories may differ, especially if you're pregnant, breastfeeding, or a professional athlete. Also, people with some health conditions may require a more individual approach.

Have you ever wondered how many calories to maintain your weight? Assuming that you exercise an average amount, and that your BMI is within a healthy range, use our calculator. Let's say you are a 50 year old woman, with a height of 165 cm and weighting 65 kg. You do some light exercise once or twice a week.

Your calorie intake for maintaining current weight is 1778.4 kcal per day.

Unfortunately, there's no unified and easy way to gain muscle. They say that the key to keeping a healthy body is 20% exercise and 80% nutrition. For a muscle gain diet, you should control the number of calories eaten daily, either with our meal calorie calculator or macro calculator.

Apart from calories, your muscle gain diet ought to control the number of carbohydrates, proteins, and fats in your meals - macro nutrients, and that's where the latter becomes useful.

Finally, the question that you've probably asked yourself — how do I lose weight?. To lose some pounds, you have to have a calorie intake that is below your TDEE (Total Daily Energy Expenditure). Keep in mind that, to make dieting efficient, you should never go below your BMR, estimated with BMR calculator.

In case of any doubts, always consult a doctor or a dietician.