How to Use a Calorie Calculator

A calorie calculator estimates how many calories your body may need each day based on factors such as age, sex, weight, height, and physical activity level. It can be useful for understanding your approximate energy needs and planning your nutrition.

Step 1: Enter Your Gender

Select your sex from the available options. Calorie-estimation formulas use different equations for males and females because average energy requirements differ.

Step 2: Enter Your Age

Enter your age in years. Age is one of the factors used to estimate your Basal Metabolic Rate (BMR).

Step 3: Enter Your Weight

Enter your current weight in kilograms (kg). Make sure the value is accurate and use the same unit consistently.

Step 4: Enter Your Height

Enter your height in centimeters (cm).

Step 5: Select Your Activity Level

Choose the activity level that most closely describes your usual lifestyle:

• Sedentary: Little or no regular exercise
• Lightly Active: Exercise or physical activity about 1–3 days per week
• Moderately Active: Exercise about 3–5 days per week
• Very Active: Exercise about 6–7 days per week
• Extremely Active: Very demanding physical activity or a physically demanding job

Step 6: Calculate Your Calories

Click the Calculate Calories button. The calculator will estimate your daily calorie requirement.

The result may also provide separate estimates for maintaining your current weight, creating a calorie deficit for weight loss, or creating a calorie surplus for weight gain.