Results update live as you type after first calculation.
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Enter your details and tap Calculate Calories to see your personalised daily calorie intake, goal targets, and macro breakdown.
Maintain Weight — Daily Calories
--
kcal / day
Pregnancy +
+340 kcal
BMR
--
Calories at rest
Activity ×
--
--
Formula
--
BMR method
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Extreme Loss
--
−2 lbs/wk
📉
Lose Weight
--
−1 lb/wk
⚖️
Maintain
--
Current weight
📈
Gain Weight
--
+1 lb/wk
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Bulk
--
+2 lbs/wk
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Pregnancy
--
+0 kcal
BMR (Base)
--
Calories burned at complete rest.
Activity Calories
--
Extra calories from movement and exercise.
Estimated Macro Breakdown
Carbs
--g
50% · 4 kcal/g
Protein
--g
25% · 4 kcal/g
Fat
--g
25% · 9 kcal/g
Estimates based on population-level formulas. Individual results vary. Consult a registered dietitian for personalised advice.
Activity Level Reference Guide
Level
Multiplier
Description
Examples
Sedentary
×1.2
Little/no exercise; desk job
Office worker, no exercise
Light
×1.375
Light exercise 1–3 days/week
Walking, light yoga
Moderate
×1.55
Moderate exercise 4–5 days/week
Gym training, jogging
Active
×1.725
Hard daily exercise or sport
Running, CrossFit
Very Active
×1.9
Intense exercise 6–7 days/week
Competitive athlete
Extra Active
×2.1
Very intense daily + physical job
Construction worker who trains
How Many Calories Should I Eat a Day?
Calorie intake is the single most important dietary variable for body weight control. Whether your goal is to lose fat, build muscle, or simply maintain a healthy body weight, knowing how many cal you should eat a day is your essential starting point. This calorie intake calculator uses clinically validated formulas — Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle — to give you a science-backed daily target personalised to your age, sex, height, weight, and activity level. It also includes a dedicated calorie intake calculator for pregnancy, covering trimester-specific adjustments aligned with USDA guidelines.
How Many Calories Does a Woman Need Per Day?
Understanding how many calories a woman needs per day starts with two numbers: her Basal Metabolic Rate (BMR) and her Total Daily Energy Expenditure (TDEE), which accounts for physical activity.
Sedentary women (19–30): ~1,800–2,000 kcal/day
Moderately active women (19–50): ~2,000–2,200 kcal/day
Active women (19–50): ~2,200–2,400 kcal/day
Women 51+: typically 1,600–2,200 kcal/day
The most accurate way to find your answer is to use a personalised calorie intake calculator like the one above, which factors in your exact measurements and activity level.
How Many Calories Should a Man Intake a Day?
Men generally have higher calorie needs because they tend to have greater lean muscle mass. How many calories a man should intake a day depends on age, size, and activity:
Sedentary men (19–30): ~2,200–2,400 kcal/day
Moderately active men (19–50): ~2,600–2,800 kcal/day
Active men (19–50): ~2,800–3,200 kcal/day
Very active men / athletes: 3,200–4,000+ kcal/day
To lose weight, subtract 500 kcal from your TDEE to achieve roughly 1 lb of fat loss per week without compromising muscle or metabolic rate.
Calorie Intake Calculator for Pregnancy
The common phrase "eating for two" is a misconception — the actual extra calorie requirement is modest and trimester-dependent, per USDA Dietary Guidelines:
1st trimester: No additional calories needed. Focus on folate, iron, and iodine.
3rd trimester: +450 kcal/day. Period of greatest fetal growth.
Our calorie intake calculator for pregnancy applies these adjustments automatically. Always confirm with your OB-GYN or midwife.
Calorie Targets for Different Goals
Extreme fat loss (−2 lbs/week): TDEE − 1,000 kcal
Moderate fat loss (−1 lb/week): TDEE − 500 kcal
Maintenance: TDEE
Lean gain (+1 lb/week): TDEE + 500 kcal
Aggressive bulk (+2 lbs/week): TDEE + 1,000 kcal
These targets appear in the Goal Cards the moment you calculate. Each card shows the exact kcal number so you know immediately how many cal you should eat a day for your chosen goal.
Lean Mass = body weight × (1 − body fat fraction). Requires body fat %.
Practical Tips for Hitting Your Calorie Target
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Prioritise Protein
Protein has the highest thermic effect (~25% of protein calories are burned digesting it). Aim for 0.7–1 g per lb of bodyweight to protect muscle.
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Track Consistently
People underestimate calorie intake by 20–40%. Using a food-tracking app for 2–4 weeks calibrates your eye and builds long-term awareness.
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Recalculate Monthly
As your weight changes, so does your TDEE. Recalculate every 4–6 weeks to keep targets accurate and avoid hitting a plateau.
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Don't Cut Too Deep
Deficits larger than 1,000 kcal/day suppress metabolism and reduce muscle. A 500 kcal/day deficit is sustainable and effective.
Frequently Asked Questions
How many calories does a woman need per day?
Most adult women need 1,600–2,400 calories per day, depending on age, height, weight, and activity level. Sedentary women typically need 1,600–1,800 kcal, while active women may need 2,000–2,400 kcal. Use our personalised calorie intake calculator for an accurate estimate based on the Mifflin-St Jeor formula.
How many calories should a man intake a day?
Most adult men need 2,000–3,200 calories per day. Sedentary men generally require 2,200–2,400 kcal, while very active men or those in physical jobs may need 2,800–3,200 kcal or more. Daily calorie needs decrease with age due to reductions in muscle mass and metabolic rate.
How many cal should I eat a day to lose weight?
To lose approximately 1 pound per week, subtract 500 calories from your TDEE. For 2 pounds per week, subtract 1,000. Do not eat fewer than 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
How does the calorie intake calculator for pregnancy work?
Enable "Pregnancy mode" (appears when Female is selected) and choose your trimester. The calculator adds +0 kcal in the 1st trimester, +340 kcal in the 2nd, and +450 kcal in the 3rd — per USDA Dietary Guidelines. Always confirm individual targets with your healthcare provider during pregnancy.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE is BMR multiplied by an activity factor — it is what you actually need to consume to maintain your current weight and is the core output of any calorie intake calculator.
Medical Disclaimer: The calorie intake figures provided are estimates based on population-level formulas for educational purposes only. They are not a substitute for advice from a registered dietitian, physician, or qualified healthcare professional. Always consult a professional before making significant dietary changes, especially during pregnancy or if you have a medical condition.
