Wondering how many calories your body needs each day? This calculator helps you figure out your daily energy requirements based on your age, gender, weight, height, and activity level. Whether your goal is to maintain, lose, or gain weight, knowing your calorie needs is the first step to reaching your health goals.
Simply enter your details below, and get your calorie estimate in seconds!
Calorie Calculator
Your daily calorie needs:
To maintain your weight
Calculation Details
Macronutrient Distribution
Mifflin-St Jeor Equation
Considered the most accurate for calculating BMR for most people.
For men: BMR = 10W + 6.25H – 5A + 5
For women: BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation
Revised in 1984 to be more accurate than the original.
For men: BMR = 13.397W + 4.799H – 5.677A + 88.362
For women: BMR = 9.247W + 3.098H – 4.330A + 447.593
Katch-McArdle Formula
Calculates resting daily energy expenditure (RDEE) taking lean body mass into account.
Formula: BMR = 370 + 21.6(1 – F)W
Where F is body fat percentage (as decimal)
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium (4 oz.) | 59 |
| Banana | 1 medium (6 oz.) | 151 |
| Chicken Breast | 3 oz cooked | 165 |
| White Rice | 1 cup cooked | 206 |
| Whole Wheat Bread | 1 slice | 70 |
| Salmon | 3 oz cooked | 175 |
| Broccoli | 1 cup | 45 |
| Almonds | 1 oz | 164 |
What is Zigzag Calorie Cycling?
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies. It involves alternating the number of calories consumed on a given day.
Example: If your target is 14,000 calories per week, you could consume 2,300 calories three days a week and 1,775 the other four days.
This approach prevents your metabolism from adapting to a lower calorie intake, which can help overcome weight loss plateaus.
Understanding Calories: Your Body’s Fuel
When we talk about calories, we’re really talking about energy. Every bite of food you eat contains energy your body can use to function, move, and grow. But what exactly is a calorie, and why does it matter?
What is a Calorie?
A calorie is a unit of energy. Technically, it’s the amount of energy needed to raise the temperature of 1 gram of water by 1°C. But in nutrition, calories measure how much energy food provides to your body. Different nutrients contain different amounts of calories:
- Carbohydrates: 4 calories per gram
- Proteins: 4 calories per gram
- Fats: 9 calories per gram
- Alcohol: 7 calories per gram
This is why foods high in fat tend to be more calorie-dense than foods high in protein or carbs.
Why Calories Matter
Calories are essential because your body needs energy to perform basic functions, even at rest. These functions include:
- Breathing
- Circulating blood
- Brain function
- Digestion
Calories are also needed for movement and exercise. If you eat more calories than your body burns, the extra energy is stored as fat. If you eat fewer, your body uses stored energy, which can lead to weight loss.
Daily Calorie Needs
Your daily calorie needs depend on several factors:
- Age: Younger people often need more calories because they grow and are usually more active.
- Gender: Men usually require more calories than women because of higher muscle mass.
- Weight & Height: Bigger bodies need more energy to function.
- Activity Level: Sedentary people need fewer calories, while athletes or highly active people need more.
Using a calorie calculator can give you a personalized estimate, making it easier to plan meals and reach your goals.
Calories and Diet Goals
- Maintenance: Eat roughly the same number of calories your body burns.
- Weight Loss: Consume fewer calories than your body uses (a deficit).
- Weight Gain: Consume more calories than your body burns (a surplus).
Remember, not all calories are equal. Eating nutrient-dense foods—like fruits, vegetables, lean proteins, and whole grains—provides your body with vitamins and minerals while giving you energy.
Fun Fact
Even resting burns calories! This is called your Basal Metabolic Rate (BMR). It’s the energy your body needs just to stay alive while doing nothing.
