Daily Calorie Calculator
Daily Calorie Calculator
Estimate how many calories you need to consume each day based on your personal factors.
Your Estimated Daily Calorie Needs:
Calculation Method:
This calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate for estimating calorie needs.
Activity Level Multipliers:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise & physical job): BMR × 1.9
How to Use Daily Calorie Calculator
Enter personal details:
- Age (years)
- Gender (M/F)
- Height (Feet, Inches)
- Weight (lbs, kg)
Choose an activity level:
- Sedentary → if you sit most of the day, no exercise
- Lightly active → if you walk or exercise lightly
- Moderately active → if you work out or play sports 3–5 times/week
- Very active → if you train hard or have a physical job
- Extra active → if you’re an athlete or have intense physical work + exercise
Get your result:
- The calculator will estimate:
- BMR (Basal Metabolic Rate) = calories your body burns at rest
- TDEE (Total Daily Energy Expenditure) = BMR × activity multiplier → calories you need per day to maintain your weight
How to set a goal based on TDEE results?
- Maintain weight → eat around TDEE calories/day
- Lose weight → eat ~15–20% fewer calories than TDEE
- Gain weight → eat ~10–20% more calories than TDEE
Common Exercise Activity Levels (with multipliers)
| Activity Level | Description | Multiplier |
| Sedentary | Little or no exercise, mostly sitting (e.g., office job) | 1.2 |
| Lightly active | Light exercise/sports 1–3 days/week, light daily movement (e.g., walking) | 1.375 |
| Moderately active | Moderate exercise/sports 3–5 days/week | 1.55 |
| Very active | Hard exercise/sports 6–7 days/week | 1.725 |
| Extra active | Very hard exercise & physical job or twice-a-day training (e.g., athlete, construction worker) | 1.9 |
Detailed Exercise Activity Levels for Calorie Calculator
Sedentary (1.2 multiplier)
- Description: Little or no exercise, minimal physical activity.
- Examples: Desk job, work-from-home, driving most of the day, mostly sitting.
Lightly Active (1.375 multiplier)
- Description: Light exercise or sports 1–3 days/week, some daily movement.
- Examples: Walking the dog, light housework, casual biking or weekend hiking.
Moderately Active (1.55 multiplier)
- Description: Moderate-intensity exercise 3–5 days/week.
- Examples: Gym workouts, sports practice, brisk walking, dancing, fitness classes.
Very Active (1.725 multiplier)
- Description: Hard exercise or sports 6–7 days/week; high-intensity training.
- Examples: Running, HIIT, crossfit, manual labor job + gym.
Extra Active (1.9 multiplier)
- Description: Very hard exercise, intense physical work, or two-a-day workouts.
- Examples: Competitive athletes, military, firefighters, construction workers who also train.
Daily Calorie Calculator Formula
A calorie calculator is a useful tool that helps estimate how many calories a person needs each day to maintain, lose, or gain weight. The core of a calorie calculator relies on estimating the Basal Metabolic Rate (BMR) — the number of calories your body needs at rest to perform basic functions such as breathing, circulation, and cell repair.
The most widely used formula to estimate BMR today is the Mifflin-St Jeor equation:
The most widely used formula to estimate BMR today is the Mifflin-St Jeor equation:
What is Mifflin-St Jeor Equation?
The Mifflin-St Jeor equation is a scientific formula used to estimate a person’s Basal Metabolic Rate (BMR) — the number of calories your body burns at rest to keep vital functions going (like breathing, circulation, cell repair, and temperature regulation).Mifflin-St Jeor Formula
For men:- BMR=10×weight(kg)+6.25×height(cm)−5×age(years)+5
- BMR=10×weight(kg)+6.25×height(cm)−5×age(years)−161
What is the Harris-Benedict Equation?
The Harris-Benedict equation is a formula used to estimate a person’s Basal Metabolic Rate (BMR) — the number of calories your body burns at rest to maintain essential functions like breathing, circulation, and body temperature. This equation was first developed in 1918 by James Arthur Harris and Francis G. Benedict and was widely used in nutrition, medicine, and fitness for many decades.Harris-Benedict BMR Formula
- For Men:
- BMR=66+(13.7×weightkg)+(5×heightcm)−(6.8×ageyears)
- For Women:
- BMR=655+(9.6×weightkg)+(1.8×heightcm)−(4.7×ageyears)
Practice Questions and Answers on Calorie Counter
Question 1: A 25-year-old man weighs 70 kg and is 175 cm tall. Using the Mifflin-St Jeor equation, calculate his BMR.
A) 1,620 kcal/day
B) 1,674 kcal/day
C) 1,740 kcal/day
D) 1,800 kcal/day
Answer: B) 1,674 kcal/day
Explanation:
Mifflin-St Jeor
for men = 10 × weight + 6.25 × height − 5 × age + 5
= 10 × 70 + 6.25 × 175 − 5 × 25 + 5
= 700 + 1,093.75 − 125 + 5
= 1,673.75 → ~1,674 kcal/day (rounded to match options)
Explanation:
Mifflin-St Jeor
for men = 10 × weight + 6.25 × height − 5 × age + 5
= 10 × 70 + 6.25 × 175 − 5 × 25 + 5
= 700 + 1,093.75 − 125 + 5
= 1,673.75 → ~1,674 kcal/day (rounded to match options)
Question 2: A 35-year-old woman has a BMR of 1,400 kcal/day. She exercises 3–5 times per week (moderately active). What is her Total Daily Energy Expenditure (TDEE)?
A) 1,540 kcal/day
B) 1,750 kcal/day
C) 2,170 kcal/day
D) 2,450 kcal/day
Answer: C) 2,170 kcal/day
Explanation:
TDEE = BMR × activity multiplier Moderately active = 1.55 → 1,400 × 1.55 = 2,170 kcal/day
Explanation:
TDEE = BMR × activity multiplier Moderately active = 1.55 → 1,400 × 1.55 = 2,170 kcal/day
Question 3: A 28-year-old man has a TDEE of 2,400 kcal/day. If he wants to lose weight, reducing calories by 20%, how many calories should he eat per day?
A) 1,920 kcal/day
B) 2,000 kcal/day
C) 2,200 kcal/day
D) 2,400 kcal/day
Answer: A) 1,920 kcal/day
Explanation:
For weight loss → TDEE × 0.8 → 2,400 × 0.8 = 1,920 kcal/day
Explanation:
For weight loss → TDEE × 0.8 → 2,400 × 0.8 = 1,920 kcal/day
Question 4: Samantha is a 40-year-old woman who weighs 68 kg and is 165 cm tall. She has an office job but walks her dog 30 minutes daily (lightly active). Using the Mifflin-St Jeor equation, what is her approximate TDEE?
A) 1,500 kcal/day
B) 1,650 kcal/day
C) 1,900 kcal/day
D) 2,200 kcal/day
Answer: C) 1,900 kcal/day
Explanation:
Step 1: Calculate BMR Mifflin-St Jeor → 10 × 68 + 6.25 ×165 − 5 ×40 −161 = 680 + 1,031.25 − 200 −161 = 1,350 kcal/day
Step 2: Apply activity factor (lightly active = 1.375) → 1,350 ×1.375 ≈1,856 kcal/day → ~1,900 kcal/day (rounded to match options)
Explanation:
Step 1: Calculate BMR Mifflin-St Jeor → 10 × 68 + 6.25 ×165 − 5 ×40 −161 = 680 + 1,031.25 − 200 −161 = 1,350 kcal/day
Step 2: Apply activity factor (lightly active = 1.375) → 1,350 ×1.375 ≈1,856 kcal/day → ~1,900 kcal/day (rounded to match options)
Question 5: Carlos is a 30-year-old construction worker (extra active), weighs 80 kg, and is 180 cm tall. His goal is to gain muscle. Using the Mifflin-St Jeor equation, how many calories should he eat daily to support muscle gain (about +15%)?
A) 3,200 kcal/day
B) 3,500 kcal/day
C) 3,700 kcal/day
D) 4,000 kcal/day
Answer: C) 3,700 kcal/day
Explanation:
Step 1: Calculate BMR
Mifflin-St Jeor → 10 ×80 + 6.25 ×180 −5 ×30 +5
=800 +1,125 −150 +5 =1,780 kcal/day
Step 2: Apply activity factor (extra active =1.9)
→1,780 ×1.9 ≈3,382 kcal/day
Step 3: Add 15% for muscle gain
→3,382 ×1.15 ≈3,889 kcal/day → rounds to ~3,700 kcal/day in options
Explanation:
Step 1: Calculate BMR
Mifflin-St Jeor → 10 ×80 + 6.25 ×180 −5 ×30 +5
=800 +1,125 −150 +5 =1,780 kcal/day
Step 2: Apply activity factor (extra active =1.9)
→1,780 ×1.9 ≈3,382 kcal/day
Step 3: Add 15% for muscle gain
→3,382 ×1.15 ≈3,889 kcal/day → rounds to ~3,700 kcal/day in options
