Calories Per Day Calculator

According to a study, the human body is a calorie-burning machine, even at rest. Basal Metabolic Rate (BMR) refers to the number of calories your body burns to maintain basic functions like breathing and circulation. This rate varies based on factors like age, weight, and muscle mass. On average, people burn 60-75 calories per hour while resting. 

Exercise significantly increases this burn rate. According to research, a brisk walk can burn up to 130 calories per hour for a 155-pound person, while intense activities like cycling can reach 400-600 calories per hour depending on intensity and body weight. Understanding your hourly calorie burn is crucial for weight management. 

Take our Calories Per Day Assessment to find out how many calories you should consume daily to reach your fitness goals. For a comprehensive overview of your physical health, check out our Calories Burn Doing Power Yoga Calculator!

What Is A Calories Per Day Calculator?

A calorie-per-day calculator is a specialized tool designed to estimate the total number of calories an individual needs to consume daily to maintain, lose, or gain weight based on their activity level, age, weight, and height. This tool provides a more comprehensive view of an individual’s energy needs, considering both the Basal Metabolic Rate (BMR) and the additional calories burned through daily activities.

The formula used for the calculation is:

For Example:

  • Weight = 150 lbs
  • Height = 69 inches
  • Age = 26 years

Calories Per Day=655+(4.35×150 lbs)+(4.7×69 in)−(4.7×26)

Calories Per Day=655+652.5+324.3−122.2

Calories Per Day=1510.6 calories/day

So, based on the given formula, an individual with a weight of 150 lbs, height of 69 inches, and age of 26 years would need approximately 1510 calories per day to maintain their weight.

The variations in the results obtained from the Calorie Per Day Calculator highlight the individual differences in resting metabolic rate (RMR) among adults. These variations are significant from a public health perspective and emphasize the importance of understanding metabolic rates for overall health and well-being. Check out our Advanced Resting Metabolism Calculator!

How To Use Our Calories Per Day Calculator?

  1. First, choose between US and Metric units based on your preference. If you are more familiar with the US system, select US. If you prefer the Metric system, select Metrics.
  2. Next, input your gender by selecting either Male or Female from the available options. The calculator needs this information to make an accurate estimation of your daily calorie needs.
  3. Then, enter your current age in years. Age is a crucial factor in determining metabolism as it tends to decrease with age.
  4. After that, input your weight. You can choose to enter your weight in either kilograms or pounds, depending on the unit you are most comfortable with.
  5. Now, specify your height. Input your height in either centimeters or feet and inches, depending on the unit you prefer.
  6. Once you have entered all the required information, click on the ‘Calculate’ button. The calculator will then process your data and provide you with an estimate of your daily calorie needs.
  7. After clicking ‘Calculate’, the calculator will display your estimated daily calorie requirement. This number represents the number of calories your body needs to maintain its current weight considering your RMR and activity level.
  8. After obtaining your results, you have the option to print them along with other relevant information for your reference.

To get a more accurate daily calorie expenditure, you can multiply your calculated daily calorie requirement by an activity factor based on your daily activities. This will give you an estimate of the total calories you burn in a day, including both your RMR and the calories burned through daily activities and exercise.

By following these steps, you can effectively use our Calorie Per Day Calculator to estimate your daily calorie needs and better understand your energy requirements for weight management, nutritional planning, and overall health and well-being.

Combined Table: Estimated TDEE Based on Gender, Age, and Activity Level

Gender Age Group Activity Level Estimated TDEE (Calories/Day) Weight Loss (Calories/Day)
Male 20-30 years Sedentary 2200 1800
Male 20-30 years Lightly Active 2500 2100
Male 20-30 years Moderately Active 2800 2400
Female 20-30 years Sedentary 1900 1500
Female 20-30 years Lightly Active 2200 1800
Female 20-30 years Moderately Active 2500 2100
Male 31-50 years Sedentary 2100 1700
Male 31-50 years Lightly Active 2400 2000
Male 31-50 years Moderately Active 2700 2300
Female 31-50 years Sedentary 1800 1400
Only 21% of adults consume the recommended amount of fruits a day, and only 33% of American adults eat the recommended amounts of vegetables a day. CDC

Factors Influencing Calories Per Day Calculation

The estimation of daily calorie needs, also known as Total Daily Energy Expenditure (TDEE), is influenced by a variety of factors. Understanding these factors can help individuals make informed decisions about their calorie intake, weight management, and overall health. Here are the key factors that influence daily calorie requirements:

  • Body Composition:
    • Muscle Mass: Muscle tissue is metabolically active, leading to a higher calorie requirement in individuals with more muscle mass.
    • Fat Mass: Fat tissue is less metabolically active, resulting in a lower calorie requirement in individuals with higher body fat percentages.
  • Age: Daily calorie needs typically decrease with age due to muscle mass loss and fat gain.
  • Gender: Men generally have higher daily calorie needs than women due to differences in body composition and muscle mass.
  • Body Size:
    • Weight: Heavier individuals generally have higher daily calorie needs due to more body mass to maintain.
    • Height: Taller individuals tend to have higher daily calorie needs because of a larger surface area.
  • Hormonal Factors:
    • Thyroid Hormones: Thyroid hormones regulate metabolism; abnormal function can affect daily calorie needs.
    • Stress Hormones: Chronic stress and elevated cortisol levels can decrease daily calorie needs.
  • Nutritional Status
    • Caloric Intake: Prolonged calorie restriction or fasting can decrease daily calorie needs.
    • Nutrient Deficiencies: Lack of essential nutrients can affect thyroid function and subsequently, daily calorie needs.
  • Physical Activity Level
    • Regular physical activity can increase daily calorie needs by building muscle and improving metabolic efficiency.
  • Medical Conditions & Medications: Certain medical conditions and medications can influence daily calorie needs.
  • Environmental Factors:
    • Temperature: Extreme temperatures can increase daily calorie needs as the body works to maintain its core temperature.
    • Altitude: Higher altitudes can increase daily calorie needs due to the body’s effort to maintain oxygen levels.

By considering these factors, you can get a more accurate estimation of your daily calorie expenditure using our Calorie Per Day Calculator. This will help you better understand your energy requirements and make informed decisions about your calorie intake, weight management, and overall health and well-being.

Early assessment enables sustainable calorie adjustments, with a modest deficit of around 500 calories per day leading to significant weight loss over a year. National Library of Medicine

Significance of Knowing Calories Per Day 

Understanding and evaluating calories per day, or Total Daily Energy Expenditure (TDEE), is significant for several reasons that impact overall health, fitness, and well-being:

  • Weight Management: Understanding your TDEE helps you adjust your calorie intake for weight loss, maintenance, or muscle gain.
  • Optimizing Nutrition for Physical Activity: Knowing your TDEE is essential for fueling workouts and muscle recovery.
  • Personalized Dietary Recommendations: TDEE calculations assist healthcare providers in creating personalized meal plans for managing health conditions.
  • Enhancing Overall Health and Well-being: Knowing your daily calorie needs helps maintain energy balance and prevent nutrient deficiencies.
  • Adjusting to Metabolic Changes: Understanding TDEE is vital for adjusting calorie intake due to aging or medical conditions.
  • Satisfying Curiosity About Your Caloric Requirements: Using a TDEE calculator provides insight into your body’s energy needs, empowering you to make informed decisions about diet and lifestyle.

Equip yourself with the knowledge of your daily calorie needs. Use our Calorie Per Day Calculator today to get an estimation and take the first step towards achieving your health, fitness, and nutritional goals! Check out our Calories Burned Doing Squats Calculator.

Excess calorie intake contributes to weight gain, with over two-thirds of U.S. adults being overweight or obese. Centers for Disease Control and Prevention

Bottom Line

Managing your daily caloric needs is vital for maintaining a healthy weight and overall well-being. By considering factors like physical activity and health conditions, you can make informed decisions about diet and exercise to achieve your health and fitness goals. Regular assessment and adjustments, enabled by our assessment tool, ensure sustainable weight management and optimal health. Use our Calories Per Day Assessment tool to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Additional Resources:

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12 thoughts on “Calories Per Day Calculator”

  1. :):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):)I love, love, love, love, love, love, love, love, LOVE this calculator

  2. I told it I was 89, I weighed 250 lbs, and I was 5 foot, and sedentary, and it saide I take in 244 calories a day. How can I burn that much and still be a fat ass??????

  3. The calories in this calculator are the same calories normally associated with eating food and exercising. When you are talking scientific measurements, then you are referring to 1000 calories (1 kcal) = 1 Calorie.

  4. Dude they don’t take into consideration muscle weight vs. fat weight. my body weight seems like alot, but i’m not fat. i’m very active, and just have alot of muscle. i feel like they need to ask more questions to find an accurate calorie counter.

  5. I found this a great starting point. I agree with Girl, but there isn’t a system out there that takes all of that into account yet. Maybe another question could take into account our fat percentage. Anyone who is into fitness can get that measured, and any YMCA will do it for anyone! That would help. Scientists… get on it! LOL Very helpful to start out.

  6. I am 250 lb and i am 26 yrs old my hight is 5.1 feet
    How many calories i should eat per day and how many i should burn per day

  7. How many calories should I be feeding my system to weigh 154 I currently weigh 135 /: and I’m 22 and im 5’9 is it because of marihuana ? I have currently working on stopping .. Let me know what you guys think thnk u


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