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Daily Calorie Calculator
Discover how many calories your body needs each day based on your lifestyle and fitness goals.
🎯 Personalized Results
🔬 Science Based Formula
✅ 100% Free
⚡ Instant Calculation
1
Your Details
Enter your information below
years
cm
kg
🔒 Your data is secure and private.
2
Your Results
Here’s your personalized calorie target
Your Daily Calorie Target
2,145
Calories / day
Based on your goal to Maintain your weight
Calorie Target Based on Your Goal
Weight Loss
1,850
kcal/day
Lose ~0.5 kg/week
Maintain
2,145
kcal/day
Maintain current weight
Muscle Gain
2,450
kcal/day
Lean muscle support
Macronutrient Breakdown (Maintain)
30%
Protein
161 g/day
40%
Carbs
214 g/day
30%
Fats
71 g/day
2.1 – 2.8 L
Water Intake
per day
per day
120 – 140 g
Protein Intake
per day
per day
7,000 – 10,000
Daily Steps
steps
steps
7 – 8
Sleep
hours
hours
How Calories Are Calculated
We use the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), then multiply it by your activity level to get your Total Daily Energy Expenditure (TDEE).
For Women:
BMR = 10w + 6.25h – 5a – 161
For Men:
BMR = 10w + 6.25h – 5a + 5
Where,
- w = weight in kg
- h = height in cm
- a = age in years
Daily Calories = BMR × Activity Level
Calories Burned by Activities
🚶 Walking (30 min)120 kcal
🏃 Jogging (30 min)240 kcal
🚴 Cycling (30 min)200 kcal
🧘 Yoga (30 min)90 kcal
🏊 Swimming (30 min)250 kcal
🏋️ Strength Training (30 min)180 kcal
Healthy Recipes For You
Delicious recipes to help you reach your goals
🥗
High Protein Moong Dal Salad
🥙
Quinoa Veggie Bowl
🥤
Oats & Berries Smoothie
Frequently Asked Questions
Your calorie target is calculated using the Mifflin-St Jeor equation which factors in your age, height, weight, gender, and activity level to estimate your Total Daily Energy Expenditure (TDEE).
Most women need between 1,600–2,400 calories per day depending on age, height, weight, and activity level. Always consult a healthcare provider for personalized guidance.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at rest.
1,200 calories is generally the minimum recommended for women. Going below this can lead to nutrient deficiencies. Always consult a doctor before following a very low calorie diet.
Activity level multiplies your BMR to give your TDEE. A sedentary person needs far fewer calories than someone who exercises intensely 6–7 days a week.
Yes! Simply update your goal selection and recalculate. Your calorie target adjusts automatically based on whether you want to lose, maintain, or gain weight.