Daily Calorie Calculator
Automatically calculate estimated daily calorie needs from gender, age, height, weight, and activity level. Useful for diet, health management, and nutrition planning reference.
Calculation Result
Please enter all fields
Calculation Method
1. Calculate Basal Metabolic Rate (BMR) using Harris-Benedict equation
2. BMR × Activity Factor = Estimated Daily Calorie Needs
Basal Metabolic Rate (BMR) Formula
Male: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)
Female: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
Activity Factor Table
| Activity Level | Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light activity (light exercise 1-3 days/week) | 1.375 |
| Moderate activity (moderate exercise 3-5 days/week) | 1.55 |
| Active (hard exercise 6-7 days/week) | 1.725 |
| Very active (2x/day exercise, physical job) | 1.9 |
How to Use
- STEP 1
- Select gender, enter age, height, weight, and activity level, then press 'Calculate Daily Calories' button for automatic calculation.
- STEP 2
- The result shows estimated daily calorie needs, basal metabolic rate, and selected activity level.
- STEP 3
- Use as reference for diet, health management, and nutrition planning.
Important Notes
- This calculation result is an estimate and does not consider individual differences, constitution, or health conditions.
- Actual calorie needs vary based on muscle mass, body fat percentage, metabolism, environmental temperature, etc.
- Choose activity level honestly, selecting the one closest to your usual lifestyle.
- May not apply to pregnant/nursing women, growing children, or those recovering from illness.
- This tool is for health management reference and does not replace medical diagnosis or nutritional guidance.
Tips
The Harris-Benedict equation was developed in 1919 and remains one of the most widely used formulas for calculating basal metabolic rate.
Basal metabolic rate accounts for about 60-70% of total calorie expenditure and decreases with age.
Higher muscle mass increases basal metabolic rate, making strength training effective for boosting metabolism.
Activity factors are based on 1920s research and have been adjusted for modern lifestyles.
Daily calorie expenditure breakdown: basal metabolism 60-70%, physical activity 20-30%, thermic effect of food ~10%.
FAQ
QUESTION 1
How many calories for dieting?
Generally, reducing intake by 200-500 kcal below daily needs allows healthy weight loss. However, avoid going below basal metabolic rate.
QUESTION 2
How to choose activity level?
Choose 'sedentary' for desk work, 'light activity' for 2-3 gym visits/week, 'moderate activity' or higher for daily exercise.
QUESTION 3
What if I don't gain weight eating more than calculated?
Possible reasons include high metabolism, high muscle mass, stress, or medical conditions. Consult a doctor if differences persist.
QUESTION 4
Do I need to recalculate when age or weight changes?
Yes. Changes in age, weight, and activity level affect calorie needs, so regular recalculation is recommended.
This information is general guidance. Consult doctors, nutritionists, or medical institutions for detailed advice.