Daily Calorie Intake Calculator

Daily Calorie Intake is evaluated from Sex, Age and Weight. The calculation reports Basal Metabolic Rate, Maintenance Calories and Daily Target Calories.

Results

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About the Daily Calorie Intake Calculator

Daily Calorie Intake is treated here as a quantitative relation between Sex, Age, Weight and Height and Basal Metabolic Rate, Maintenance Calories, Daily Target Calories and Expected Weekly Change.

The calculator uses a multi formula configuration. Each reported value is read as a direct evaluation of the stored rules with the declared field formats and units.

Formula basis:
BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + 5 (men) or - 161 (women)
TDEE = BMR x Activity Factor
Target Calories = TDEE + Calorie Adjustment
Adjustments: - 500 (lose 1 lb/wk), - 250 (lose 0.5 lb/wk), 0 (maintain), +250 (gain 0.5 lb/wk), +500 (gain 1 lb/wk)
Fat: Target x 25% / 9
Carbs: (Target - Protein x 4 - Fat x 9) / 4

Interpret the outputs in the order shown by the result fields. Optional inputs affect only the outputs that depend on those variables.

Formula & How It Works

The calculation applies the following relations exactly as recorded in the metadata:

BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + 5 (men) or - 161 (women)
TDEE = BMR x Activity Factor
Target Calories = TDEE + Calorie Adjustment
Adjustments: - 500 (lose 1 lb/wk), - 250 (lose 0.5 lb/wk), 0 (maintain), +250 (gain 0.5 lb/wk), +500 (gain 1 lb/wk)
Fat: Target x 25% / 9
Carbs: (Target - Protein x 4 - Fat x 9) / 4

Each output field is produced by substituting the supplied inputs into the relevant relation and then applying the declared rounding or text format.

Worked Examples

Example 1: Woman, 30, 68 kg, Moderately Active — Wants to Lose 1 lb/week

Inputs

sex: female age: 30 weight_kg: 68 height_cm: 165 activity_level: 1.55 goal: lose_fast

Basal Metabolic Rate: 1,400 kcal. Maintenance Calories: 2,170 kcal. Daily Target Calories: 1,670 kcal. Expected Weekly Change: -1 lb. Suggested Protein: 136 g. Suggested Fat: 46 g. Suggested Carbs: 177 g

With Sex = female, Age = 30, Weight = 68 and Height = 165 as the stated inputs, the result is Basal Metabolic Rate = 1,400 kcal, Maintenance Calories = 2,170 kcal and Daily Target Calories = 1,670 kcal. Each value corresponds to the declared output fields.

Example 2: Man, 25, 80 kg, Very Active — Building Muscle

Inputs

sex: male age: 25 weight_kg: 80 height_cm: 180 activity_level: 1.725 goal: gain_slow

Basal Metabolic Rate: 1,805 kcal. Maintenance Calories: 3,114 kcal. Daily Target Calories: 3,364 kcal. Expected Weekly Change: 0.5 lb. Suggested Protein: 160 g. Suggested Fat: 93 g. Suggested Carbs: 471 g

With Sex = male, Age = 25, Weight = 80 and Height = 180 as the stated inputs, the result is Basal Metabolic Rate = 1,805 kcal, Maintenance Calories = 3,114 kcal and Daily Target Calories = 3,364 kcal. Each value corresponds to the declared output fields.

Example 3: Man, 45, 95 kg, Sedentary — Weight Loss

Inputs

sex: male age: 45 weight_kg: 95 height_cm: 175 activity_level: 1.2 goal: lose_fast

Basal Metabolic Rate: 1,824 kcal. Maintenance Calories: 2,189 kcal. Daily Target Calories: 1,689 kcal. Expected Weekly Change: -1 lb. Suggested Protein: 190 g. Suggested Fat: 47 g. Suggested Carbs: 127 g

With Sex = male, Age = 45, Weight = 95 and Height = 175 as the stated inputs, the result is Basal Metabolic Rate = 1,824 kcal, Maintenance Calories = 2,189 kcal and Daily Target Calories = 1,689 kcal. Each value corresponds to the declared output fields.

Example 4: Woman, 22, 55 kg, Lightly Active — Maintenance

Inputs

sex: female age: 22 weight_kg: 55 height_cm: 160 activity_level: 1.375 goal: maintain

Basal Metabolic Rate: 1,279 kcal. Maintenance Calories: 1,759 kcal. Daily Target Calories: 1,759 kcal. Expected Weekly Change: 0 lb. Suggested Protein: 110 g. Suggested Fat: 49 g. Suggested Carbs: 220 g

With Sex = female, Age = 22, Weight = 55 and Height = 160 as the stated inputs, the result is Basal Metabolic Rate = 1,279 kcal, Maintenance Calories = 1,759 kcal and Daily Target Calories = 1,759 kcal. Each value corresponds to the declared output fields.

Common Use Cases

Find your daily calorie target for weight loss
Calculate maintenance calories for body recomposition
Determine calorie surplus for muscle gain
Plan macronutrient targets based on calorie goal