Calculator
Calorie calculator
Estimate your approximate daily energy needs and learn how your body, daily activity and goal influence the estimate.
Your details
Adjust the six details. The estimate updates automatically.
Result
Your estimated daily energy needs
2,575–2,850 kcal
About 2,575–2,850 kcal per day
Selected goal
Maintain weight
This range is a general guide to an energy intake at which your current weight might remain approximately stable.
Estimated resting energy expenditure
About 1700 kcal per day
This is the energy your body is estimated to use at complete rest for breathing, circulation, brain function and temperature control. It is not a direct recommendation for daily energy intake.
Estimated weight-maintenance range
About 2,575–2,850 kcal per day
Activity included
Moderately active
PAL factor 1.6
The PAL factor combines daily life and exercise, including sitting, standing, walking, work, household tasks, leisure movement and training.
Important notes
The calculated energy need is a general estimate. Actual needs can vary with body composition, movement, metabolism, health and daily life.
A calculated calorie range does not guarantee a particular weight change. Observe actual development over a longer period and adjust your diet gradually.
If you have a medical condition, special dietary requirements, are pregnant, breastfeeding, still growing, or have an eating disorder or history of one, discuss energy needs individually with a qualified professional.
Resting energy and total needs
Resting energy expenditure estimates energy for basic body functions at rest. Estimated total needs combine it with all daily activity through the PAL factor.
Why only an estimate?
An equation cannot replace direct metabolic measurement. Muscle mass, actual movement, health and individual metabolic response can cause real needs to differ.
Calories are not everything
Foods or meals with similar energy can differ greatly in protein, fibre, fats, carbohydrates, vitamins, minerals and satiety. That does not make them simply good or bad.
Observe rather than force
The range is a starting point. Small long-term adjustments generally suit everyday life better than extreme daily changes.
Practical use
- ✓Use the range as a starting point, not an exact target.
- ✓A longer-term average is more informative than a single day.
- ✓Body weight can fluctuate with water, digestion and other factors.
- ✓Observe actual development over several weeks without turning this into a mandatory weighing routine.
- ✓Make adjustments small and gradual.
- ✓Well-being, performance, hunger and practicality also matter.
Where do calories come from?
As a basic calculation guide, energy-yielding components provide approximately:
- Protein: about 4 kcal per gram
- Carbohydrates: about 4 kcal per gram
- Fat: about 9 kcal per gram
- Alcohol: about 7 kcal per gram
This is only a basic explanation, not a recommended macro distribution. Alcohol is not a recommended energy source.
Guidance, not perfection
Your energy needs are not a value you must hit perfectly every day. Use the calculated range as a starting point, observe your body and adjust your diet gradually. A balanced diet comes from long-term habits, not a single number.
Frequently asked questions
How accurate is the calorie calculator?
It uses an established equation and activity factors but remains an estimate. Direct measurement and individual factors may produce different results.
Why are height, weight, age and sex needed?
All four are inputs to the Mifflin–St Jeor equation for estimated resting energy expenditure.
What is resting energy expenditure?
It estimates energy for basic body functions at complete rest and is not a direct intake recommendation.
What does the PAL factor mean?
PAL means Physical Activity Level and reflects all daily activity, not only exercise.
Why show a range instead of one number?
A range acknowledges that actual energy needs cannot be predicted exactly without direct measurement.
Must I be within the range every day?
No. Individual days can differ; a longer-term average is usually more informative.
What does losing weight slowly mean?
The range is about 10–15% below estimated maintenance needs. A particular loss is not guaranteed.
What does gaining weight slowly mean?
The range is about 5–10% above estimated maintenance needs. The composition of any gain is not predicted.
Why can weight change at the same calories?
Water balance, digestive contents, actual movement and normal measurement variation can cause short-term changes.
Are calories alone decisive for healthy eating?
No. Nutrient composition, satiety, variety and practicality also matter.
Who is the calculator not suitable for?
Not for minors, pregnancy or breastfeeding, eating disorders or their history, relevant conditions, medical dietary rules, or professional athletes under individual care.
Does it replace nutrition counselling?
No. It offers general guidance for healthy adults and does not replace qualified individual advice.