Free Calorie Intake Calculator

How Many Calories Should I Eat?

The number of calories you need daily depends on several factors, including your age, weight, height, gender, and activity level. By understanding your calorie requirements, you can make better choices to reach your health and fitness goals, whether that’s weight loss, maintenance, or muscle gain.

For Men

Men generally have higher muscle mass and a different metabolic rate compared to women. Here are some general recommendations:

• Sedentary (little or no exercise): Multiply your BMR by 1.2
• Lightly Active (light exercise/sports 1-3 days a week): Multiply by 1.375
• Moderately Active (moderate exercise/sports 3-5 days a week): Multiply by 1.55
• Very Active (hard exercise/sports 6-7 days a week): Multiply by 1.725
• Extremely Active (hard daily exercise and physical job): Multiply by 1.9

For Women

Women tend to have slightly different caloric needs:

• Sedentary (little or no exercise): Multiply your BMR by 1.2
• Lightly Active (light exercise/sports 1-3 days a week): Multiply by 1.375
• Moderately Active (moderate exercise/sports 3-5 days a week): Multiply by 1.55
• Very Active (hard exercise/sports 6-7 days a week): Multiply by 1.725
• Extremely Active (hard daily exercise and physical job): Multiply by 1.9

Calories for Different Goals

After calculating your total daily calorie needs:

• Weight Loss: Aim for 500 calories below your daily requirement.
• Weight Maintenance: Aim to meet your daily requirement.
• Weight Gain: Aim for 500 calories above your daily requirement to support muscle growth or weight gain.

Please Read: These are estimates and may vary depending on individual factors like muscle mass, body composition, and metabolism. For personalized guidance, consulting with a healthcare provider or dietitian can be valuable. This calculator is based on Harris-Benedict equation and Mifflin-St. Jeor equation. Here is the complete information about these equation. The Harris-Benedict equation and the Mifflin-St. Jeor equation are two commonly used methods to estimate an individual’s basal metabolic rate (BMR). BMR is the number of calories your body burns at rest.   

Harris-Benedict Equation

The Harris-Benedict equation is an older method that estimates BMR based on age, sex, weight, and height. The equations are as follows:   

• For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
• For women: BMR = 447.6 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Mifflin-St. Jeor Equation

The Mifflin-St. Jeor equation is a more recent method that is generally considered more accurate, especially for individuals who are overweight or obese. The equations are as follows:    <ul”> <li”>For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5   </li”></ul”>

• For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Activity Level Multiplier To estimate your total daily calorie needs, you need to multiply your BMR by an activity level multiplier. This multiplier depends on your level of physical activity. Here are some common activity levels and their corresponding multipliers:   

• Sedentary: 1.2
• Lightly active: 1.375   
• Moderately active: 1.55  
• Very active: 1.725   
• Extremely active: 1.9

Important Notes:

• These equations provide estimates and may not be perfectly accurate for everyone.   
• Factors such as muscle mass, body composition, and individual metabolism can influence calorie needs.   
• It’s always best to consult with a healthcare professional or registered dietitian for personalized advice on calorie needs and dietary recommendations.

By understanding your BMR and adjusting your calorie intake based on your activity level, you can make informed decisions about your diet and exercise routine to achieve your health and fitness goals.