Ideal Nutrition Calorie Calculator

Enter your details below to estimate your daily calorie needs for weight maintenance, loss, or gain.

Ideal Nutrition Calorie Calculator Overview

Inputs:
  • Age (years)
  • Gender (Male/Female)
  • Height (cm)
  • Weight (kg)
  • Activity Level
  • Goal (Maintain, Lose, or Gain Weight)
Output:

Estimated daily calorie needs (kcal) with macronutrient breakdown

Formula:

Uses the Mifflin-St Jeor Equation to calculate Basal Metabolic Rate (BMR):

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

Then multiplies BMR by an activity factor to get Total Daily Energy Expenditure (TDEE). Adjusts for weight goals by adding/subtracting 500 kcal for gain/loss.

Understanding Your Calorie Needs

How to Calculate Daily Calorie Needs for Your Goals

Your daily calorie needs are determined by two key factors: your Basal Metabolic Rate (BMR) and your activity level.

  • BMR: The number of calories your body needs at rest to maintain basic functions like breathing and circulation. It’s calculated using the Mifflin-St Jeor Equation.
  • TDEE: Your Total Daily Energy Expenditure, which is your BMR multiplied by an activity factor (1.2 for sedentary, up to 1.9 for very active).
  • Activity Levels: Sedentary (little exercise), lightly active (light exercise 1-3 days/week), moderately active (moderate exercise 3-5 days/week), very active (intense exercise 6-7 days/week).

Use our calculator to get a personalized estimate, and adjust your intake based on your goals—whether it’s losing, maintaining, or gaining weight.

Need to track your weight? Try our BMI Calculator or Body Fat Calculator to get a fuller picture of your health. Want to learn more? Explore the USDA MyPlate guidelines for healthy eating tips.

Frequently Asked Questions

Our Ideal Nutrition Calorie Calculator estimates your daily calorie needs using the Mifflin-St Jeor Equation: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5 (men) or -161 (women). It then multiplies your BMR by an activity factor (1.2 to 1.9) based on your activity level to determine your total daily energy expenditure (TDEE).

The Mifflin-St Jeor Equation is a widely used formula to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. It’s considered more accurate than older formulas like Harris-Benedict because it accounts for modern body composition trends. Our calculator uses this equation to provide a reliable estimate of your calorie needs.

Your activity level determines how many calories you burn beyond your BMR. Sedentary people (little exercise) have a multiplier of 1.2, while very active individuals (intense exercise 6-7 days/week) use 1.9. Our calculator adjusts your calorie needs based on your selected activity level to help you meet your nutrition goals.

Use your calorie results to plan meals by dividing your daily calorie goal across breakfast, lunch, dinner, and snacks. For example, if your goal is 2000 calories, you might allocate 500 calories for breakfast, 600 for lunch, 600 for dinner, and 300 for snacks. Use the macronutrient breakdown to ensure each meal includes a balance of carbs, protein, and fats.

If your calorie needs seem too high or too low, double-check your inputs (weight, height, age, activity level) for accuracy. If the results still seem off, consult a nutritionist or dietitian, as individual factors like metabolism or medical conditions can affect your calorie needs.

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