Calorie Calculator – Calculate Daily Calorie Needs for Weight Loss & Gain
Calorie Calculator
The Calorie Calculator is an online tool designed to estimate how many calories your body needs each day to function properly. It also helps you determine the ideal calorie intake if your goal is to lose weight, gain weight, or maintain your current body weight.
By entering basic personal details such as age, gender, height, weight, and daily activity level, the calculator instantly provides an estimate of your Basal Metabolic Rate (BMR) and total daily calorie requirements.
Calories & BMR Calculator
* Enter weight in KG or LB, it converts automatically.
What Are Calories?
Calories are units of energy that fuel your body. In simple terms, calories come from the food and drinks you consume and are used by your body to:
- Breathe and circulate blood
- Perform physical activities
- Support brain and organ functions
Every individual has different calorie needs depending on age, sex, body size, and lifestyle. Men, women, and children all require varying amounts of calories to stay healthy.
How the Calorie Calculator Works
The calculator is easy to use and requires only a few steps:
- Enter your age
- Select your gender
- Input your height (in feet/inches or centimeters)
- Enter your weight (in kilograms or pounds)
- Choose your daily activity level
- Click the “Calculate BMR” button
The calculator then estimates how many calories you burn per day and how many you should consume to reach your fitness goals.
Activity Levels Explained
The calorie calculator uses five activity categories to provide accurate results:
- Sedentary – Little or no physical activity
- Lightly Active – Light exercise or sports 1–3 days per week
- Moderately Active – Moderate exercise or sports 3–5 days per week
- Very Active – Intense workouts or physical activity 6–7 days per week
- Extra Active – Extremely demanding workouts or sports every day
Disclaimer
This calorie calculator provides an estimate based on standard formulas and the information you enter. Actual calorie needs may vary due to metabolism, medical conditions, and lifestyle differences. Always consult a healthcare professional for personalized advice.
How Calories Burn Formula Works
The calculator estimates calories burned using a widely accepted formula:
Total Calories Burned per Day = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
This formula is commonly used in fitness and health calculations to estimate energy expenditure during physical activities.
Daily Calorie Requirements for Women
Women’s calorie needs vary based on age and activity level:
- Active women (walking over 3 miles daily):
~2,200 calories/day to maintain weight
~1,700 calories/day to lose about 0.45 kg per week - Women aged 19–25:
Around 2,200 calories/day for weight maintenance - Women aged 26–50:
About 2,000 calories/day to maintain weight
Around 1,700 calories/day for gradual weight loss
Daily Calorie Requirements for Men
Men generally require more calories due to higher muscle mass:
- Active men (walking over 3 miles daily):
2,800–3,000 calories/day - Men aged 19–25:
~2,800 calories/day to maintain weight
~2,300 calories/day to lose around 0.45 kg per week - Men aged 26–45:
2,500–2,600 calories/day
~2,100 calories/day for weight loss - Men aged 46–65:
~2,400 calories/day to maintain weight
~2,200 calories/day for stability
Daily Calorie Requirements for Children
Children and teenagers require calories based on growth and activity:
- Toddlers: 1,200–1,400 calories/day
- Active teenagers: 2,000–2,800 calories/day
Higher calorie needs support growth, development, and an active lifestyle during early years.
Calories Burned Through Common Activities
Here is an estimate of calories burned per hour during different activities:
| Activity | Calories Burned (per hour) |
|---|---|
| Walking | 267 |
| Golf | 246 |
| Kayaking | 420 |
| Tennis | 492 |
| Cycling | 562 |
| Football | 588 |
| Running | 773 |
Why Use This Calorie Calculator?
- Helps manage weight effectively
- Supports healthy eating habits
- Suitable for men, women, and children
- Easy to use and scientifically based
- Useful for fitness and diet planning
Calculate Your Daily Calories Today
Understanding your daily calorie needs is the first step toward a healthier lifestyle. Use this Calorie Calculator to take control of your diet, fitness, and overall well-being.