Calorie Needs Calculator

Description Value
Weight (kg)
Height (cm)
Activity Level
Daily Calorie Needs (Harris-Benedict)
Daily Calorie Needs (Mifflin-St Jeor)

Health Disclaimer

This tool provides informational content, not medical advice. Consult a professional for health issues.


This tool was developed using data and information from the following sources:

Last Update:


How Many Calories Should I Eat Daily?

The number of calories you should burn each day depends on several factors, including your age, gender, activity level, target weight, and general health.

Here are the factors that affect calorie burn:

Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic functions such as breathing, blood flow, and cell production. It depends on your age, gender, height and weight.

Physical Activity Level: The more active you are, the more calories you burn. Your activity level can be classified as sedentary, mildly active, moderately active, very active, or extremely active.

Weight Goals: Whether you want to lose, maintain, or gain weight also affects your calorie needs. Usually, you need to eat fewer calories than you burn to lose weight, and you need to burn more calories to gain weight.

Metabolism: Some people have naturally faster metabolisms than others, so their calorie needs are different.

As a rough starting point, you can use the Harris-Benedict equation to estimate your daily calorie needs:

For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

After calculating your BMR, you can multiply it by an activity factor to account for your activity level:

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

Please note that these equations provide estimates and individual variations exist.


Daily Calorie Needs Chart ?


Activity level                   

Daily Calories


BMR × 1.2

Mildly Active

BMR × 1,375

Moderately active

BMR × 1.55

Very effective  

BMR × 1.725

Extremely Active

BMR × 1.9


Keep in mind that these are rough estimates and individual variations apply.

To use this chart, you'll first need to calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict equation for your age, gender, height, and weight. Then, multiply your BMR by the appropriate activity factor to estimate your daily calorie needs based on your activity level.

If you aim to lose weight or gain weight, you need to create a calorie deficit or surplus accordingly.


How Many Calories Should I Eat to Lose Weight?

To lose weight, you need to create a calorie deficit, which means you consume fewer calories than your body expends. In general, a safe and sustainable rate of weight loss is about 0.5 to 1 kg (1 to 2 pounds) per week. To achieve this, you can aim for a daily calorie deficit of about 500 to 1000 calories. This should result in a gradual and steady reduction in weight over time.

A method to estimate your calorie intake for weight loss:

  1. Calculate your Basal Metabolic Rate (BMR):
  2. Determine Your Activity Level:
  3. Create a Calorie Deficit: Subtract 500 to 1000 calories from your calculated daily intake. This will help you create a reasonable calorie deficit for weight loss.

Remember that losing weight in a healthy and sustainable manner involves more than just calorie counting. Regular physical activity, adequate sleep, and overall lifestyle changes contribute to successful weight management.


How Many Calories Should I Eat to Gain Weight?

To gain weight in a healthy and controlled way, you will want to create a caloric surplus, meaning you consume more calories than your body burns. The goal is to promote muscle growth and minimize the accumulation of excess body fat.

You can use the following method to estimate your calorie intake for weight gain;

  1. Calculate your Basal Metabolic Rate (BMR)
  2. Determine Your Activity Level
  3. Add Calories to Gain Weight
  4. Focus on Nutrient Dense Foods
  5. Strength Training
  6. Monitor Progress

Be patient, healthy weight gain takes time. It is not recommended to try to gain weight too quickly, as this can lead to excess fat gain. As with weight loss, remember that individual responses to calorie intake and weight gain efforts can vary. It is important to find the approach that works best for your body and lifestyle.


What Should I Do to Spend More Calories?

To expend more calories;

Increase Physical Activity: Engage in regular exercise, such as cardio workouts (running, cycling, swimming) and strength training (weightlifting, resistance exercises). Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.

Interval Training: Incorporate high-intensity interval training (HIIT) into your routine. This involves alternating between short bursts of intense activity and periods of rest or lower-intensity activity. HIIT can help you burn more calories in a shorter amount of time.

Increase Non-Exercise Physical Activity: Look for opportunities to move more throughout the day. Take the stairs instead of the elevator, walk or bike to work, stand while talking on the phone, and take short breaks to stretch and move around if you have a sedentary job.

Stay Active Throughout the Day: Avoid prolonged periods of sitting. Set a timer to remind yourself to get up and move for a few minutes every hour.

Choose Active Hobbies: Engage in hobbies that involve physical activity, such as dancing, hiking, gardening, or playing a sport.

Increase Daily Steps: Aim to increase your daily step count. Consider using a pedometer or a fitness tracker to monitor your steps and set step goals for yourself.

Stay Hydrated: Drinking cold water can temporarily boost your metabolism as your body expends energy to warm the water to body temperature.

Get Enough Sleep: Lack of sleep can disrupt your metabolism and lead to weight gain. Aim for 7-9 hours of quality sleep each night.

Build Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. Incorporate strength training exercises to help build and maintain muscle mass.

Eat Balanced Meals: Focus on a well-rounded diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Eating balanced meals can help regulate your metabolism.

Avoid Crash Diets: Extreme calorie restriction can slow down your metabolism and lead to muscle loss. Aim for gradual, sustainable changes to your diet and exercise routine.

Stay Consistent: Consistency is key. Incorporate these changes into your lifestyle and stick with them over the long term for the best results.

While burning more calories can contribute to weight loss or weight maintenance, it is important to do so in a healthy and balanced way. Consult a health professional before making any significant changes to your exercise or diet routine, especially if you have any underlying health conditions.


What is a Calorie?

A calorie is a unit of measurement derived from food and used to measure the amount of energy expended through physical activity and bodily functions. In the context of nutrition and health, calories refer to the energy content of food and beverages and play a crucial role in maintaining body functions and supporting various activities.

At rest, the human body requires a certain number of calories to perform its basic functions such as breathing, blood circulation and maintaining body temperature. Calories are also needed to support physical activities such as exercise, walking or other movements.

When you consume more calories from food and drinks than your body uses, the excess energy is stored as body fat. On the other hand, if you consume fewer calories than your body uses, you create a calorie deficit, which can lead to weight loss over time as your body starts to use stored fat for energy.

It is also important to remember that the quality of calories matters. Different foods provide different amounts of energy and also offer different levels of nutrients. Nutrient-dense foods provide essential vitamins, minerals and other nutrients in addition to their calorie content, while empty calorie foods are high in calories but offer little nutritional value.

High Calorie Foods Table

Approximate calorie values per serving of some high-calorie foods.


Serving Size



1 medium avocado


Peanut Butter

2 tablespoons


Nuts (mixed)

1 ounce


Cheese (cheddar)

1 ounce


Dark Chocolate

1 ounce


Salmon (cooked)

3 ounces


Olive Oil

1 tablespoon



3 slices



1 tablespoon



1/2 cup


Whole Milk

1 cup


Pasta (cooked)

1 cup


Beef (ribeye)

3 ounces


Coconut Oil

1 tablespoon



1 tablespoon


French Fries

Medium serving


Ice Cream

1/2 cup


Cream Cheese

2 tablespoons



Low Calorie Foods Chart

Approximate calorie values per serving of some low-calorie foods.


Serving Size



1 stalk



1 cup slices


Leafy Greens (e.g., lettuce, spinach)

1 cup



1 cup slices



1 medium tomato


Bell Peppers

1 medium pepper



1 cup florets



1 cup florets



1 cup



1 cup diced



1 medium carrot


Egg Whites

3 large egg whites


Plain Greek Yogurt

1 cup


Skinless Chicken Breast

3 ounces



1/2 cup


Fish (cod, haddock)

3 ounces



1/2 cup dry


Brown Rice

1/2 cup cooked



1/2 cup cooked




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