Knowing how many calories a day you need can be beneficial when you are meal planning, managing your weight, or working towards a fitness goal.
Our free Calorie Calculator is used to determine the calorie needs of individuals based on the information provided such as the age, sex, height, weight and activity level. Input details to determine an estimate of your daily calorie needs and find out more about the calculation of calorie needs.
Remember, each person has different calorie needs. This calculator’s result is an approximation and is intended as a general guide only and not as a medical recommendation.
What is a Calorie Calculator?
A calorie calculator is a program that can help you determine the number of calories your body may require daily.
Energy is used in your body for normal functioning like breathing, regulating your temperature, physical activity, and for daily movements.
The calculator takes data on you to calculate your Basal Metabolic Rate (BMR) and then factors in your activity level, to estimate your Total Daily Energy Expenditure (TDEE).
This can provide you with a helpful reference to see how many calories you can expect each day to burn.
How does the Calorie Calculator work?
The calculator will take into account the following factors to consider:
- Age
- Sex
- Height
- Weight
- Activity level
All these data are used to calculate your BMR and daily energy consumption.
Basal Metabolic Rate (BMR)
BMR is an approximation of the energy the body requires to maintain its basic physiological processes when resting.
Your body requires energy even when you’re not working out. This energy is used for normal functioning in the body including breathing, circulation, and normal body processes.
The amount of calories you need daily.
You burn energy every day beyond your BMR due to movement and physical activity.
TDEE contains all of the calories that your body consumes during the day.
One approach is:
Activity Factor × BMR = TDEE
Activity factor is related to your level of activity.
Click on the “How to Use the Calorie Calculator” link.Click on “How to Use the Calorie Calculator”.
The calculator can be used easily.
- Enter Your Age
- Fill in your current age.
- Select Your Sex
- Select the answer the calculator gives.
- Enter Your Height
- Write the height in the unit provided (in cm, m, ft or in).
- Enter Your Weight
- Include the current body weight in the unit.
To choose the level of activity you will have.
- Select how active you usually are.
- For instance, an individual who devotes a lot of their day to sitting and little or no exercise will require a different calorie estimation than another who exercises regularly.
- Calculate
- To see an estimation of your calorie needs, click Calculate.
If you do not know your calorie requirements, it is a good idea to consult your doctor.
The number of calories needed varies from person to person.
Calorie needs vary depending on the person’s height, weight, body composition and activity level, among other things, even if the person’s age and weight are the same.
Also, if your daily routine, activity level or weight changes, so will your estimated calorie requirements.
Therefore, a calorie counter should be considered to be a guide to energy levels and not an exact measurement.
What Is BMR?
Basal Metabolic Rate (BMR) is an estimated amount of energy the body requires when sitting quietly performing basic functions.
BMR is influenced by factors such as:
- Age
- Sex
- Height
- Weight
- Body composition
Larger bodies are usually more energy-intensive than smaller bodies in maintaining their essential functions, but there may be individual differences.
What Is TDEE?
The amount of energy your body expends over the course of a day is what is called Total Daily Energy Expenditure (TDEE).
It includes more than your resting energy requirements.
Factors that might affect TDEE include:
- Resting metabolism
- Exercise
- Walking and other everyday activity movements
- Work-related physical activity
- Digestion
- Other normal bodily processes are:
The amount of activity may change day to day, so TDEE is an estimate and not a set figure.
Activity Levels and Calorie Needs
One of the key factors in determining your calorie needs is how active you are.
Common types of activities are:
Sedentary
Little physical activity or sitting a lot during the day.
Lightly Active
Some weekly activity or light activity during the week.
Moderately Active
Moderate physical activity or regular physical activity.
Very Active
Regular physical activity or an active lifestyle.
Extra Active
Extremely high levels of physical activity, like challenging training or heavy physical work.
Use the activity level that most accurately reflects your typical level of activity, not because you exercise on an occasional basis.
Fat loss and calorie control.Fat burning and calorie management.
One aspect of body weight changes is the calorie intake.
Overall, the body can take energy from food and drinks, and burn energy during the day.
If the energy intake and energy expenditure are not equal over time, they can lead to alterations in body weight.
But there’s more to managing weight than just a calorie-counting exercise. Other factors, like food quality, physical activity, sleep, individual factors, medicines and other factors can also be important.
If you’re looking to make dramatic shifts in your body weight and/or diet, you should meet with a qualified health care or nutrition professional.
Frequently Asked Questions
What’s the accuracy of a calorie calculator?
- Use a calorie calculator to estimate calorie content. There is variation in individual calorie needs, due to factors which a basic calculator cannot capture.
How many calories should I eat per day?
- There is no one correct number of calories to consume. Your estimated needs are dependent on lifestyle, sex, height, weight and age.
What is the difference between BMR and TDEE?
- BMR is the estimation of your body’s energy needs during basic functions at rest. TDEE accounts for energy expended due to physical activity and other energy expenditure.
Do exercise raise the calories?
- Exercise is an energy expenditure and regular exercise can help increase TDEE.
Are there age differences in calorie needs?
- Estimated calorie needs can vary due to age. Body size and activity level also play a role.
Is it safe to use weight loss calorie calculators?
- You may find it helpful to use a calorie calculator to determine how many calories you need per day, which you can use to help plan a weight management strategy. But everyone’s goals and nutrition requirements are different.
Can the calorie calculator be used by everybody?
- The general calorie calculator is meant as a guide. Individuals with certain medical disorders, pregnant women, individuals with eating disorders, and those with special nutritional requirements should consult their healthcare professional for advice, not just a calculative approach.