Daily Calorie Intake Calculator

The Daily Calorie Intake Calculator helps you determine the number of calories you need each day to maintain your current weight, lose weight, or gain weight based on factors like age, gender, activity level, and goals.

What is the purpose of the Daily Calorie Intake Calculator?

The “Daily Calorie Intake Calculator” is used to estimate the amount of calories a person should consume daily to achieve specific health goals, such as weight loss, maintenance, or weight gain.

Daily Calorie Intake Calculator formula

To calculate your daily calorie intake, the following formula is commonly used:

For men:

Calories = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

For women:

Calories = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

Next, multiply the result by your activity factor:

• Sedentary (little or no exercise): x 1.2
• Lightly active (light exercise/sports 1-3 days/week): x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): x 1.55
• Very active (hard exercise/sports 6-7 days a week): x 1.725
• Extremely active (very hard exercise or a physical job): x 1.9

This formula will give you your Total Daily Energy Expenditure (TDEE), which is the total number of calories you need daily based on your activity level.

Daily Calorie Intake Calculator example

Here are two examples to help you better understand how to calculate your daily calorie intake:

Example 1: Male with moderate activity

1. Personal details:
   • Weight: 75 kg
   • Height: 180 cm
   • Age: 30 years
   • Activity level: Moderately active (moderate exercise 3-5 days a week)
2. Calculation:
   • For men, use the formula:
     Calories = 10 x 75 + 6.25 x 180 - 5 x 30 + 5
Calories = 750 + 1125 - 150 + 5 = 1730
   • Multiply by activity factor:
     Calories = 1730 x 1.55 = 2681.5

Thus, the daily calorie intake for this individual is approximately 2682 calories.

Example 2: Female with sedentary activity

1. Personal details:
   • Weight: 60 kg
   • Height: 160 cm
   • Age: 25 years
   • Activity level: Sedentary (little or no exercise)
2. Calculation:
   • For women, use the formula:
     Calories = 10 x 60 + 6.25 x 160 - 5 x 25 - 161
Calories = 600 + 1000 - 125 - 161 = 1314
   • Multiply by activity factor:
     Calories = 1314 x 1.2 = 1576.8

Thus, the daily calorie intake for this individual is approximately 1577 calories.

The Daily Calorie Intake Calculator is a valuable tool for managing your health and fitness goals. By calculating the right number of calories, you can ensure your body receives the proper nutrients for energy and weight management.