Daily calorie needs
Estimate your daily calorie needs to maintain your current weight, based on your details and activity level. This is a general estimate and individual needs vary.
We estimate BMR (basal metabolic rate) and apply an activity multiplier to estimate maintenance calories.
Results
These are estimates based on your inputs.
How this calculator works
We estimate your basal metabolic rate (BMR) using a standard formula based on age, height, weight and sex. We then apply an activity multiplier to estimate daily calories for maintenance at your selected activity level.
This is a general estimate. Individual calorie needs vary due to factors such as body composition, metabolism and lifestyle.
This calculator provides a general estimate and should not be used as medical or nutritional advice.
What this calculator does
This daily calorie needs calculator estimates how many calories you need to maintain your current weight. It uses your age, height, weight, sex, and activity level to estimate your basal metabolic rate (BMR) and then applies an activity multiplier.
The result is a maintenance estimate. If your goal is weight loss or gain, you would typically adjust the calories up or down from this baseline.
How the formula works
We first estimate your BMR using a standard equation that considers sex, age, height, and weight. That gives an estimate of calories your body burns at rest. We then multiply BMR by an activity factor to estimate total daily energy expenditure (TDEE).
Activity level makes a big difference. A sedentary multiplier keeps calories close to BMR, while very active lifestyles push the estimate higher.
Worked example
Example: a 34-year-old female, 165 cm, 65 kg, moderately active. The calculator estimates a BMR around 1,380 kcal and a maintenance level around 2,140 kcal per day.
If activity drops to light, the estimate falls to around 1,900 kcal. Small changes in activity can shift the result by a few hundred calories.
Common mistakes
- Picking an activity level that is too high.
- Using height in metres instead of centimetres.
- Forgetting that calorie needs change with age.
- Assuming this is a precise medical calculation.
When to use this calculator
Use this when you want a quick maintenance estimate for planning meals, training, or general health. If you want to lose or gain weight, use the result as a starting point and adjust slowly based on real progress.
FAQs
Is this the same as BMI?
No. BMI is a weight-to-height ratio. This calculator estimates daily calories.
What if I do strength training?
Choose the activity level that best reflects your overall week. If you train frequently, moderate or very active may be more appropriate.
Can I use this during pregnancy?
This is a general estimate and not medical advice. Speak to a healthcare professional for tailored guidance.