Calorie Goal Calculator

How many calories should I consume each day?
Use out calorie goal calculator to estimate the number of daily calories your body needs to maintain your current weight. Calculate your optimal calorie burn rate based on height, weight, age, sex, and activity level.

Daily Calorie Intake Calculator
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NOTE: If you are pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs.

Calorie Goal Calculator Facts

Calorie Goal CalculatorCalorie goal calculators are tools used to estimate the number of calories an individual needs to consume in order to achieve specific health or fitness goals. Here are some facts about calorie goal calculators:

  1. Basal Metabolic Rate (BMR): Calorie goal calculators often use the concept of Basal Metabolic Rate (BMR) as a starting point. BMR represents the number of calories your body needs to maintain basic physiological functions at rest, such as breathing and circulation. It does not take into account physical activity or exercise.
  2. Harris-Benedict Equation: One commonly used equation to estimate BMR is the Harris-Benedict Equation. There are separate equations for men and women:
    • For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
    • For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

    The resulting BMR value can be multiplied by an activity factor to estimate daily calorie needs.

  3. Activity Factors: To estimate daily calorie needs that take physical activity into account, calorie goal calculators often apply activity factors. These factors can range from sedentary (little to no exercise) to highly active (intense exercise or physical labor). Multiplying your BMR by an appropriate activity factor provides an estimate of your total daily calorie expenditure.
  4. Weight goals: Calorie goal calculators can help determine the calorie deficit or surplus required to achieve weight loss or weight gain goals. Generally, a calorie deficit of 500-1000 calories per day is recommended for gradual and sustainable weight loss, resulting in a loss of about 1-2 pounds (0.5-1 kg) per week. Conversely, a calorie surplus of 250-500 calories per day is often suggested for gradual weight gain.
  5. Individual Variations: Calorie goal calculators provide estimates based on average values and general formulas. However, individual variations in metabolism, body composition, and other factors can influence actual calorie needs. It’s important to monitor progress and make adjustments as necessary.
  6. Nutritional Considerations: While calorie goal calculators focus on energy intake, it’s important to remember that overall nutrition and macronutrient distribution also play crucial roles in health and well-being. A balanced diet that includes a variety of nutrient-dense foods is important for meeting nutritional needs.
  7. Consulting a Professional: While calorie goal calculators can provide helpful estimates, it’s worth noting that individual circumstances and goals may require personalized advice. For individuals with specific health conditions or more complex needs, consulting a registered dietitian or healthcare professional can provide tailored guidance.

Remember, calorie goal calculators are tools meant to provide estimates and guidance. Adjustments may be necessary based on individual responses, and it’s always a good idea to consult with a healthcare professional for personalized recommendations.