Daily Calorie Tracker Calculator

This online daily calories intake calculator helps you to calculate how much calories you need. To provide a simple, accurate and user-friendly calorie calculator to help people achieve their health and fitness goals.

Basic Information
Activity Level
Your results:
Target calorie intake per day:

How do i calculate my daily calorie intake?

How do i calculate my daily calorie intake?

To calculate your daily calorie intake, you can use the following formula:

Basal Metabolic Rate (BMR) x Activity Level = Daily Calorie Intake

  1. Basal Metabolic Rate (BMR) is the number of calories your body needs to function at rest. You can calculate your BMR using the following formula:

For Men: BMR = 66 + (6.23 times your weight in pounds) + (12.7 times your height in inches) – (6.8 x age in years) For Ladies: BMR = 655 + (4.35 times weight in pounds) + (4.7 times height in inches) (4.7 x age in years)

1. Activity Level: 

To determine your activity level, consider your daily physical activity and exercise habits.

  • Sedentary (no or little exercise): BMR x 1.2
  • Lightly Active (1-3 days of gentle activity per week): BMR x 1.375
  • Moderately Active (3-5 days per week of moderate exercise): BMR x 1.55
  • Very Active (6-7 days of heavy activity per week): BMR x 1.725
  • Extremely Active (a lot of physical activity and a physically demanding job): BMR x 1.9

2. Daily Calorie Intake: 

Once you have calculated your BMR and activity level, multiply your BMR by your activity level to get your estimated daily calorie intake.

Note: This is just an estimate, and your actual daily calorie needs may vary based on individual factors such as muscle mass, metabolism, and other health conditions. It’s always best to consult a registered dietitian or healthcare provider to determine the right calorie intake for you.

How to calculate calorie deficit

How to calculate calorie deficit

To calculate a calorie deficit, you need to determine the number of calories you consume (your intake) and compare it to the number of calories your body burns (your expenditure). A calorie deficit occurs when you consume fewer calories than your body burns, which is necessary for weight loss.

Here’s how to calculate a calorie deficit:

  1. Determine your daily calorie expenditure: Your daily calorie expenditure may be determined using your BMR, or the amount of calories your body burns at rest, and your activity level. You may determine your BMR using the BMR calculation from my previous response. Then, multiply your BMR by your level of exercise to get your daily calorie expenditure.
  2. Track your daily calorie intake: Keep note of the calories in the foods and beverages you eat on a daily basis. A food diary, an app, or a website may all aid you with this.
  3. Calculate your calorie deficit: To calculate your calorie deficit, subtract your daily calorie intake from your daily calorie expenditure. For example, if you expend 2,000 calories per day but only eat 1,500, your calorie deficit is 500.

Note: It’s recommended to aim for a moderate calorie deficit of 500-1000 calories per day to promote gradual and sustainable weight loss. Crash dieting or extremely low calorie intake can lead to health problems and slow down your metabolism.

How many calories should you eat on average? 

How many calories should you eat on average?

The quantity of calories required by an individual varies substantially based on parameters such as age, gender, weight, height, and degree of physical activity. However, as a general rule, adult women should take 2,000 calories per day and adult males should consume 2,500 calories per day.

The average inactive adult requires 2,000 to 2,200 calories per day for weight maintenance, whereas active persons may need 2,400 to 2,800 calories per day. Most individuals need to cut their calorie consumption to 1,500 to 1,800 calories per day in order to lose weight.

It’s vital to realise that calorie requirements are not universal and might vary depending on individual circumstances. Someone who is taller or has greater muscle mass, for example, would normally need more calories to maintain their weight than someone who is shorter or has less muscle mass.

In addition to overall calorie consumption, it is critical to evaluate the sources of those calories. A nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats may supply important vitamins, minerals, and other nutrients while also assisting with calorie management. A diet heavy in processed foods, added sugars, and bad fats, on the other hand, may lead to weight gain and other health concerns.

Finally, the key to identifying the appropriate quantity of calories for you is to listen to your body and make modifications depending on your individual requirements and objectives. If you’re unsure about how many calories to consume, consult with a qualified nutritionist or healthcare practitioner for tailored advice.

How Many Calories Should I Eat Per Day?

How Many Calories Should I Eat Per Day?

The number of calories you should eat per day depends on several factors, including your age, gender, weight, height, and activity level. A sedentary adult needs an average of 1600 to 2400 calories per day to maintain their weight, while athletes and highly active individuals may require more. However, this is just a general guideline and your specific calorie needs may be different.

For example, a sedentary woman who is 51 years or older typically needs about 1600 calories a day, while a sedentary man in the same age group may need around 2000 calories. However, an active woman in the same age group may need around 2200 calories, while an active man may need around 2800 calories.

It’s also important to keep in mind that calorie needs can change as you gain or lose weight, and as your activity level changes. If you are trying to lose weight, you may need to consume fewer calories than you burn to create a calorie deficit. Conversely, if you are trying to gain weight, you may need to consume more calories than you burn.

To determine your specific calorie needs, it’s recommended to consult a healthcare professional or a registered dietitian. They can take into account your personal situation and help you create a meal plan that meets your individual needs and goals.

Benefits of daily calorie intake

Benefits of daily calorie intake

Having a clear understanding of your daily calorie intake can bring several benefits:

  1. Aids in weight management: Knowing how many calories you need and how many you are consuming can help you maintain or reach a healthy weight. If you are trying to lose weight, you can reduce your calorie intake and increase your physical activity.
  2. Supports balanced nutrition: Understanding your calorie needs can help you make informed food choices. By focusing on nutrient-dense foods, you can meet your calorie needs while also getting essential vitamins and minerals.
  3. Increases energy levels: Consuming enough calories to meet your energy needs can help you feel more energized throughout the day.
  4. Enhances athletic performance: Athletes and active individuals have higher calorie needs, and understanding their calorie needs can help them fuel their bodies for optimal performance.
  5. Promotes overall health: A balanced diet that meets your calorie needs can help prevent chronic health conditions such as heart disease, type 2 diabetes, and certain types of cancer.

In summary, knowing your daily calorie intake and making informed food choices can bring several health benefits and help you maintain a healthy weight and overall wellness.

How many calories to lose weight calculator

How many calories to lose weight calculator

The quantity of calories you need to eat to lose weight is determined by various variables, including your age, gender, weight, height, and degree of exercise. To assess your calorie requirements, you may use an online calorie calculator or visit a healthcare practitioner or a qualified nutritionist.

Aim for a daily calorie deficit of 500 to 1000 calories to lose 1 to 2 pounds each week as a general rule. This entails eating less calories than you burn via your everyday activity and exercise. You may use an online calculator to estimate your calorie requirements, which will take your particular characteristics into consideration.

It’s crucial to note that everyone’s calorie requirements varies. A healthy and sustained pace of weight reduction is 1 to 2 pounds each week. Rapid weight loss is risky and should be avoided.

In addition to limiting calorie consumption, it is critical to concentrate on eating a balanced diet rich in complete foods such as fruits, vegetables, whole grains, and lean protein, as well as being physically active. These lifestyle adjustments may assist you in reaching your weight reduction objectives in a healthy and sustainable manner.