🍽️ Daily Calorie Needs Calculator
Estimate your daily calorie needs by combining your Basal Metabolic Rate with your activity level, from sedentary to very active.
BMR × activity level. Enter your details below.
How the Daily Calorie Needs Calculator works
Your BMR (calculated with the Mifflin-St Jeor equation) is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active) to estimate your total daily energy expenditure.
Step-by-step calculation
- 1Enter age, sex, height and weight.
- 2Calculate BMR with Mifflin-St Jeor.
- 3Multiply by your activity factor.
Worked example
A BMR of 1,780 × 1.55 (moderately active) = about 2,759 calories a day to maintain weight.
Daily Calorie Needs Calculator examples
| Weight (kg) | Estimated daily calories |
|---|---|
| 35 | 2,013 calories/day |
| 53 | 2,292 calories/day |
| 70 | 2,556 calories/day |
| 88 | 2,835 calories/day |
| 105 | 3,098 calories/day |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a Daily Calorie Needs Calculator?
Know roughly how many calories maintain, lose or gain weight.
Important factors that can affect your results
- Activity level is often overestimated.
- Individual metabolism differs.
- Health conditions.
Frequently asked questions
Which activity level should I choose?
Sedentary means little to no exercise; moderate is 3–5 days/week of exercise; very active means a physically demanding job or daily intense training.
Is this precise enough for a diet plan?
It's a solid starting estimate — for a personalized nutrition plan, consult a registered dietitian.
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Last reviewed November 2026 · How we build and check our tools · Report a problem