Daily Calorie Calculator
Calculate your daily calorie needs based on your personal metrics and activity level for optimal health and wellness goals.
Your Personal Details
Your Daily Calorie Needs
Basal Metabolic Rate (BMR)
Weight Loss
Maintenance
Weight Gain
Your calorie results will appear here
Activity Level Guide
Sedentary (x1.2)
Little to no exercise, desk job, minimal physical activity throughout the day.
Lightly Active (x1.375)
Light exercise or sports 1-3 days per week, occasional walking or recreational activities.
Moderately Active (x1.55)
Moderate exercise or sports 3-5 days per week, regular gym sessions or active lifestyle.
Very Active (x1.725)
Hard exercise or sports 6-7 days per week, intensive training or physical demanding job.
Extremely Active (x1.9)
Very hard exercise, physical job, or training multiple times per day.
Nutrition & Calorie Tips
Calorie Quality Matters
Focus on nutrient-dense foods rather than empty calories. Choose whole foods, lean proteins, and complex carbohydrates for sustained energy.
Meal Timing
Distribute calories throughout the day with regular meals. Don’t skip breakfast and avoid large meals close to bedtime.
Track Progress
Monitor your calorie intake and weight changes. Adjust your calorie goals based on your progress and how you feel.
Gradual Changes
Make gradual adjustments to your calorie intake. Extreme restrictions can slow metabolism and are hard to maintain.