Calorie Intake Calculator
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How to Use the Calorie Intake Calculator
Enter your age and gender
Type an age between 1 and 120 and pick a gender. The gender changes the formula constant used to find your resting burn.
Set the weight unit and enter your weight
Tap kg or lb on the switch, then type your current body weight into the box below it.
Set the height unit and enter your height
Switch between cm and ft + in. For feet and inches, fill in both boxes, keeping inches below 12.
Choose your activity level and a goal
Pick the level that matches your typical week and the weight goal you are working toward.
Pick your meals per day and click Calculate
Choose how many meals you plan to eat so the tool can divide your daily calories across them.
Read your full result
See your daily intake, a 7-day strip with a weekly total, a per-meal plan, macros, water, an energy picture, and a safety check.
Your Daily Intake, Your Weekly Strip, and Your Meals - All in One View
Your daily calorie needs depend on your size, age, gender, and how active you are. Most intake tools stop at one number and leave you to work out the rest yourself. This one turns that number into a complete daily plan: it shows your target calories, lays them out on a 7-day strip so you can see your weekly total at a glance, splits them across the meals you choose, gives you grams of protein, carbs, and fat, adds a useful water estimate, and refuses to drop below a safe calorie floor. Enter your details and you get a plan you can actually follow, not just a number you can guess about.
The Mifflin-St Jeor Equation Behind the Number
This calculator finds your Basal Metabolic Rate with the Mifflin-St Jeor equation, developed in 1990 and now considered the most accurate formula for the general population. For men it is 10 times weight in kilograms, plus 6.25 times height in centimetres, minus 5 times age, plus 5. For women it is the same but minus 161. When no gender is chosen, the tool uses the midpoint. Your resting burn is then multiplied by an activity factor to reach the maintenance number your goal adjusts.
A Goal Gradient: See the Trade-Off Before You Commit
Instead of revealing one answer, this tool shows your goal on a gradient. For a loss goal it lists the intake for Mild, Moderate, and Aggressive loss side by side, with your picked step highlighted, so you can see how much each extra speed costs in daily calories. A milder cut is easier to maintain and spares more muscle; an aggressive one gets there faster but is harder to sustain. Seeing all three together helps you judge whether your choice is realistic before you commit.
A 7-Day Intake Strip With a Weekly Total
A daily number is easier to trust when it fits into your week. The result lays your target on a 7-day strip labelled by the days of the week, each showing the same daily calories, and states your weekly total on top. Why does this matter? Because weekly averages are what drive results. If you stray a little on one day, you can round it off on another and still land on your week. The strip turns an abstract daily figure into a visible plan for the whole week ahead.
A Per-Meal Plan for Your Chosen Meals
A daily target is simpler to reach when you know how it splits across your day. Choose whether you prefer 2, 3, 4, or 5 meals and the tool divides your calories evenly across them, so you know roughly what to aim for at each sitting. Whether you like two bigger meals or several smaller ones, you can always tell when your goal for the day is on track, rather than guessing at dinner.
A Macro Split Into Grams of Protein, Carbs, and Fat
Where your calories come from matters as much as the count. The result splits your intake into grams of protein, carbs, and fat. Protein is set to at least 1.6 grams per kilogram of body weight to protect muscle; carbs fuel your brain and training; and fats support your hormones and nutrient absorption. Each macro shows its grams and the calories they provide, so you can plan real, satisfying foods around your numbers.
A Water Estimate Worth Aiming For
Most calorie tools forget that water is part of the plan. This one adds a rough hydration guideline based on your weight, shown in liters and in standard 250 ml glasses. Drinking enough helps keep your appetite steady and your energy up, and it is one of the easiest daily habits to pair with any calorie target.
Your Energy Picture: BMR and TDEE
The result shows your Basal Metabolic Rate and your Total Daily Energy Expenditure side by side. BMR is what your body needs at complete rest just to stay alive, and TDEE adds in all your daily movement at the activity level you chose. Your goal then moves your intake above or below maintenance. Seeing both makes it obvious why a heavier or more active person needs more food than a lighter, seated one.
A Healthy Band Check
Using your height, the tool computes your healthy weight range from body mass index cut-offs of 18.5 and 24.9 and tells you whether your current weight falls inside it. A person 1.75 m tall sees a healthy band of roughly 56.7 to 76.3 kg. If you sit well outside the band, the note suggests working toward it gradually with a professional rather than chasing an extreme target.
A Safety Floor That Will Not Be Broken
Very low intakes fail and can harm you, so the tool guards against them. If your goal would push your calories below about 1,200 for women or 1,500 for men, it holds your intake at that floor and shows an orange guide explaining why. On the other end, it caps unusually high intakes at 5,000 calories to keep the estimate sensible. Your safety comes first, even when your goal is ambitious.
This calculator is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional about your nutrition and health.