Simple Calorie Intake Calculator — Daily Calorie Needs
Find out how many calories you need per day. The calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR), multiplies by your activity level to get maintenance calories (TDEE), then adjusts for your goal.
Biological sex
years
kg
cm
Activity level
Goal
Estimated calories per day to meet your goal
- 1
Basal Metabolic Rate (BMR)
88.362 + 13.397 × 75 + 4.799 × 175 − 5.677 × 30 = 1,763Harris-Benedict (Roza & Shizgal 1984): calories burned at complete rest. - 2
Maintenance calories (TDEE)
1,763 × 1.55 = 2,732 - 3
Daily calorie target (maintain)
2,732
How does this calculator work?
Daily calorie target = BMR × activity factor ± goal adjustment. Harris-Benedict BMR (men): 88.36 + 13.40·kg + 4.80·cm − 5.68·age; women: 447.59 + 9.25·kg + 3.10·cm − 4.33·age. Multiply by 1.2–1.9 for activity, then subtract ~550 kcal to lose 0.5 kg/week or add 550 to gain.
Formula
How this is calculated
Calorie intake is estimated in two steps. First, the Basal Metabolic Rate (BMR) — the energy your body burns at complete rest — is calculated using the revised Harris-Benedict equation (Roza & Shizgal, 1984): 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. This formula is validated across large populations and is commonly used in clinical nutrition.
Second, the Total Daily Energy Expenditure (TDEE) accounts for physical activity by multiplying BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active / twice-daily training). TDEE represents the calories needed to maintain your current weight. To lose approximately 0.5 kg per week, subtract roughly 550 kcal per day (one kg of fat ≈ 7,700 kcal); to gain, add the same surplus.
The macro split (50% carbs, 25% protein, 25% fat) is a balanced starting point based on mainstream dietary guidelines (WHO, 2003 and USDA Dietary Guidelines 2020–2025). Protein-forward or ketogenic approaches use different ratios. All values are population-average estimates — individual metabolism, genetics, gut microbiome, and medication can shift true calorie needs by ±15–20%. Adjust based on actual weight trends over several weeks.
Frequently asked questions
Studies show it predicts actual resting energy expenditure within about 10–15% for most healthy adults. It tends to overestimate slightly for obese individuals and underestimate for highly muscular people. For greater accuracy, use a formula that incorporates body fat percentage (Katch-McArdle) if you know it.
For sustainable weight loss, a 300–550 kcal daily deficit (roughly 0.25–0.5 kg per week) minimises muscle loss and is easier to maintain than aggressive deficits. For muscle gain, a modest 200–400 kcal surplus with adequate protein (≥1.6 g/kg bodyweight) maximises lean mass with minimal fat gain.
The percentages shown (50% carbs, 25% protein, 25% fat) are a balanced default. High-protein approaches often use 30–35% protein; low-carb and ketogenic diets use far more fat. Adjust gram targets by dividing kcal by 4 (protein and carbs) or 9 (fat) for any ratio that suits your dietary preference.
Also known as
TG we-Calculate Editorial Team. (2026). Simple Calorie Intake Calculator — Daily Calorie Needs [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/simple-calorie-intake-calculator
TG we-Calculate Editorial Team. "Simple Calorie Intake Calculator — Daily Calorie Needs." TG we-Calculate. 2026. https://we-calculate.com/calculator/simple-calorie-intake-calculator.
TG we-Calculate Editorial Team, "Simple Calorie Intake Calculator — Daily Calorie Needs," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/simple-calorie-intake-calculator
@misc{wecalculate_simple_calorie_intake_calculator, title = {Simple Calorie Intake Calculator — Daily Calorie Needs}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/simple-calorie-intake-calculator}}, year = {2026}, note = {TG we-Calculate} }
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