# Calories Calculator: How Many Calories Should I Eat Each Day?

Weight in Pound
Height in Feet
Height in Inches
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## What are calories?

A calorie is a unit of energy. It is used to measure how much energy we get through food consumption and how much energy we expend throughout the day. Your body requires fuel to sustain bodily functions like maintaining blood circulation, breathing, and physical activity1.

## Why should you use a calorie calculator?

There are many reasons why you might want to utilize a calorie calculator. For a lot of people, keeping track of their calories is a great way to ensure they are eating the correct amount to support their weight loss goals. Others may just want to ensure they are intaking a diet that is adequate to support their energy needs. Regardless of the reason, using a calculator can help.

Many people believe that everyone should eat roughly 2,000 calories per day. However, this is not always true and different people will have different caloric requirements. Calculating the calories you require can be tricky, as there are various factors to consider. Things like muscle composition, body fat, daily activity, and metabolism can all affect how many calories we burn and need. Additionally, as your body changes, so will your energy requirements. If you are using this calculator for weight loss, it is important to continue using this calculator throughout your journey.

Our calculator aims to simplify the variables and the math regardless of what your goals are. After entering just a few numbers and checking a few boxes, you can have a strong estimate of how many calories you need to intake daily2.

### How to use our calculator

Using our calculator to determine your calorie requirements is relatively easy. Just input some personal information to generate a caloric intake estimate. The list below includes step-by-step instructions on how to plug in your information.

Step 1: Select your desired unit of measurement. Imperial means that the measurement is described in terms of pounds, hours, and minutes. Metric means that the measurement is described in terms of kilograms, hours, and minutes.

Step 3: Enter your weight in the unit of measurement selected above.

Step 6: Type in your body fat percentage. This field is optional, but it may provide a more accurate estimate if you have it available.

Step 7: Select an option that best describes your activity levels.

Step 8: Click “Calculate”.

## Explaining related information

Now that you know how many calories you need to eat each day, it is important to understand how different factors can increase or decrease your caloric needs. Knowing these details can help you to make informed decisions about your health and fitness. We outline below how certain aspects of your body composition and activity levels can influence your energy requirements.

Gender: Males typically have a 5 to 10 percent higher caloric requirement than women. This is because men tend to have higher muscle mass and less body fat.

Age: Caloric requirements are typically the greatest at age 25. Every 10 years thereafter, needs decrease by roughly two percent. Additionally, as we age our body replaces muscle with fat.

Body fat: Fat burns less calories than muscle. Therefore, knowing your body composition is important to understanding how many calories you burn and require.

Activity levels: The type, duration, and intensity of physical activity can affect how many calories you burn. It is important to consider the type and frequency of exercise that you do to understand how many calories you burn so that you can adequately replenish them3.

## Other calorie calculators

#### Why will the calculator not recommend a calorie intake of less than 1,000 calories?

While your goal may be to lose weight, your body still requires sufficient amounts of food and nutrients to function and be healthy. Therefore, any intake that is less than 1,000 calories daily is not recommended and could potentially be dangerous. It can cause weight loss too quickly, which is not sustainable. This can lead to rapid regaining of weight upon resuming a normal diet.

Additionally, you would likely develop nutritional deficiencies because you are not consuming enough daily to properly fuel your body. This can cause unwanted side effects due to inadequate intake of vitamins and minerals. Typically, a minimum of 1,200 calories per day is recommended (2).

#### What are empty calories?

Empty calories are calories that come from food and beverages that lack nutrients. Empty calories still have calories, but they will not provide any nutritional value or fuel. Candy, for example, contains empty calories because it does not contain essential vitamins, minerals, protein, or fiber. Take jelly beans, for example.

Fifteen jelly beans equal roughly 160 calories, most of which comes from sugar. A quarter cup of raisins has 122 calories. Raisins are packed with vitamins, minerals, and fiber in addition to some sugar. The health benefits of the raisins far exceed those of the candy (4).