Calorie Intake Calculator for Daily Targets

Use the Calorie Intake Calculator

Estimate daily calories for weight loss, maintenance, or gain from your BMR and activity. The calorie intake calculator gives you practical targets and macros.

How to Use Calorie Intake Calculator for Daily Targets

1. Step 1: Enter age, sex, height, and weight

   Provide your age in years and choose male or female; enter height and weight in Metric or US units.

2. Step 2: Pick your units

   Select Metric (cm, kg) or US (ft/in, lb); values auto‑convert behind the scenes.

3. Step 3: Select activity level

   Choose the level that reflects your typical week to estimate TDEE.

4. Step 4: Choose goal and intensity

   Pick Lose, Maintain, or Gain and set Easy, Moderate, or Aggressive.

5. Step 5: Review target and macros

   Read your daily calories and suggested protein, carbs, and fat in grams.

Key Features

• BMR + activity (TDEE)
• Goal-based daily targets
• Metric & US units
• Macro presets in grams

Understanding Results

Formula

The calculator estimates your basal metabolic rate (BMR) with the Mifflin–St Jeor equation using age, sex, height, and weight. It then multiplies BMR by an activity factor to estimate total daily energy expenditure (TDEE). Finally, it applies a small deficit (for weight loss), no change (maintenance), or a small surplus (gain) to produce a daily calorie target you can use right away.

This daily calorie intake calculator translates those estimates into a simple calorie target and macro split you can follow today.

• BMR (Mifflin–St Jeor, male): 10×kg + 6.25×cm − 5×age + 5
• BMR (Mifflin–St Jeor, female): 10×kg + 6.25×cm − 5×age − 161
• TDEE: BMR × activity factor (1.2 to 2.0, depending on your routine)

If you want to compare formulas or see your resting energy side‑by‑side, use our BMR calculator. To plan from the activity side first, see the TDEE calculator.

Reference Ranges & Interpretation

For many adults, a moderate weight‑loss pace is about 0.25–0.5 kg (0.5–1 lb) per week, often achieved with a 300–500 kcal/day deficit from TDEE. For gaining, small surpluses around 200–300 kcal/day help support training while minimizing excess fat. These are common starting points; your best pace depends on comfort, schedule, and training demands.

The “Weekly change” line gives a rough projection using standard approximations (≈7,700 kcal per kilogram, ≈3,500 kcal per pound). Treat it as directional rather than exact; hydration, sodium, and training can move scale weight short‑term. Judge by multi‑day averages.

To translate calories into meals, use macro presets here or explore the macro calculator. If you’re unsure about a healthy weight range, you can also check context with the adult BMI calculator and body fat percentage calculator.

Assumptions & Limitations

Predictive equations reflect population averages. They do not capture medical conditions, extreme body composition, or metabolic adaptations from long dieting. Use results as a starting point, track weekly trends, and adjust by small amounts (±100–150 kcal/day) to fit your real‑world progress. This information is general and not medical advice.

Complete Guide: Calorie Intake Calculator for Daily Targets

Your daily calorie intake is the amount of energy you consume in food and drinks. Getting that intake close to your needs makes nearly everything easier: weight changes feel steadier, training and recovery improve, and hunger is more predictable. This page pairs a fast, mobile‑first tool with a clear, practical guide so you can translate numbers into day‑to‑day decisions without guesswork.

The calculator estimates your basal metabolic rate (BMR) using the Mifflin–St Jeor equation, adjusts for activity to find your total daily energy expenditure (TDEE), and then applies a gentle deficit or surplus to fit your goal. You’ll also see suggested protein, carbohydrate, and fat grams from simple macro presets, which you can fine‑tune later or explore more deeply with our macro calculator.

What is calorie intake?

Calorie intake is the total energy you eat and drink in a day. Your body uses that energy for everything—from quiet, invisible work like cellular repair and temperature control to the obvious movements of walking, training, or carrying groceries. If intake chronically exceeds your daily energy expenditure, weight tends to increase. If intake is below expenditure, weight tends to decrease. Over weeks and months, the pattern matters more than any single day.

The tricky part is knowing your “daily energy expenditure” with enough accuracy to be useful. Lab testing can measure resting energy, but it’s impractical for most people. That’s why predictive equations exist: they give you a realistic starting point. From there you watch your trend and adjust. Our BMR calculator and maintenance calorie calculator cover these building blocks in more detail if you want to compare methods.

How this calorie intake calculator works

The tool asks for your age, sex, height, weight, and typical activity level. It uses the Mifflin–St Jeor equation to estimate your BMR—the energy your body uses at rest—and multiplies it by an activity factor to approximate TDEE. With that number in hand, it applies a small calorie deficit for weight loss, no change for maintenance, or a small surplus for weight gain. You can choose an intensity setting (easy, moderate, or aggressive) that transparently shifts the daily target by roughly 250, 500, or 750 calories.

Why Mifflin–St Jeor? In modern populations, it performs well and is widely recommended in dietetics. For a deep dive, you can cross‑check your resting estimate with our BMR calculator, which also includes the revised Harris–Benedict option. If you’re preparing a detailed plan, you may also want to sanity‑check body composition targets using the body fat percentage calculator or height‑adjusted context with the adult BMI calculator.

The output blocks show three things: your estimated BMR, your TDEE, and your goal‑based daily target. A small info line reminds you how the number was produced. Beneath that, you’ll see a rough projection of weekly change, using common rules of thumb (about 7,700 kcal per kilogram or 3,500 kcal per pound). It’s an estimate—not a promise—but it gives you a sense of the scale to expect when you’re deciding between an easy or moderate setting.

Choosing a goal and a healthy pace

Good planning starts with a pace you can sustain. For weight loss, many people do well with a moderate deficit of about 300–500 kcal/day, aiming for roughly 0.25–0.5 kg (0.5–1 lb) per week. That pace is gentle on energy, recovery, and mood while still moving the scale over time. For weight gain—especially when training for muscle—small surpluses around 200–300 kcal/day help limit excess fat while supporting progress on lifts and recovery.

We deliberately keep the “aggressive” option available but not highlighted. Large deficits can work in short phases for experienced lifters with tight schedules, yet they often feel harder, increase hunger, and can disrupt performance. If you’re not sure, pick easy or moderate and make small adjustments based on your weekly averages. Sustainable beats extreme.

Authoritative guidance from public health sources also favors gradual changes rather than extreme approaches. For example, the CDC notes that a steady pace can be more maintainable than rapid cuts and helps preserve healthy habits beyond any one diet phase. If you want background reading, see the CDC’s overview on healthy weight changes (CDC).

Setting protein, carbs, and fat

Macros translate your calorie target into gram amounts of protein, carbohydrate, and fat. You can approach this in many sensible ways. If you like simple guardrails, use the preset splits inside the calculator: Balanced (30/40/30), Higher Protein (35/35/30), or Lower Carb (30/30/40). We convert those percentages into grams using standard energy values (4 kcal/g for protein and carbs; 9 kcal/g for fat). For most people, any of these presets is a fine starting point.

If you prefer a more personalized macro plan, two common approaches are popular: protein by body weight (for example, 0.7–1.0 g per pound of body weight, then fill in carbs and fat), or protein by goal lean mass with carbs scaled to training volume. Our macro calculator and protein calculator can help you explore those options without spreadsheets.

During weight loss, higher protein often feels better: it supports muscle and keeps meals satisfying. During weight gain, protein can stay robust but doesn’t need to rise endlessly; extra calories can shift to carbs (if your training volume is high) or to a mix of carbs and fats if you prefer richer meals. The right split is the one you can eat consistently while meeting your calorie target.

Example day and planning scenarios

To make the numbers concrete, let’s walk through two brief scenarios. These are generic illustrations; your entries and preferences will differ. You can plug the same inputs into this page and cross‑reference with the weight loss calorie calculator or the TDEE calculator if you want to compare angles.

Scenario A: Office professional, light activity. At 170 cm and 70 kg, age 30, sex female, light activity gives a TDEE around the mid‑2000s. Choosing weight loss (moderate) subtracts about 500 kcal. If the target comes out near 1,700 kcal/day, the macro preset “Higher Protein” would allocate roughly 150 g of protein, 150 g of carbs, and 57 g of fat. Meals could be: Greek yogurt and berries; a hearty salad with chicken and olive oil; a rice bowl with lean beef and vegetables; and a protein‑forward snack. You might adjust carbs up a bit on days you walk or lift more.

Scenario B: Recreational lifter, moderate activity. At 180 cm and 82 kg, age 28, sex male, moderate activity might yield a TDEE near 2,700–2,900 kcal/day. For muscle gain, choosing “Gain (easy)” adds about 200–300 kcal to land around 2,900–3,100 kcal/day. A Balanced preset puts protein near the mid‑200s in grams, carbs around 300 g, and fats around 100 g. On heavy training days, some people push more carbs around workouts and bring fats down slightly at those meals for comfort.

In both cases, watch weekly averages instead of single days. It’s normal for water weight, sodium, and training to move your scale up and down. Weigh at the same time of day, collect several data points per week, and compare week‑to‑week averages. If your trend diverges from your goal for 2–3 weeks, change your target by a small amount (for example, ±100–150 kcal/day) and reassess.

Troubleshooting plateaus without overreacting

Plateaus happen. Before you overhaul everything, check basics: weigh and log with the same routine (morning, after restroom, before breakfast), count beverages and oils, and consider weekly cycles such as menstrual phase or heavy training blocks. Sleep and stress also affect appetite, water retention, and training output—two “perfect” weeks can still look different on the scale if your routine shifts.

If fundamentals are consistent and your trend still stalls, adjust gently. Nudge calories by about 100–150 per day for 10–14 days and look for direction. For lifters, sometimes the best plateau fix is to eat the same target but raise protein modestly and add a small amount of walking on rest days. If you’re uncertain whether your intake or burn is off, the calories burned calculator can help sanity‑check longer training sessions.

Common mistakes and myths

• Chasing extremes: huge deficits feel heroic for a few days, then become hard to sustain. Moderate usually wins.
• Neglecting protein: adequate protein supports muscle during weight loss and anchors meals so hunger stays manageable.
• Overstating activity: pick the level that reflects your real weekly pattern, not a single enthusiastic week.
• All‑or‑nothing thinking: one big meal doesn’t break a plan; trends matter. Resume normal targets the next day.
• Not recalculating: energy needs shift as weight and training change. Recheck every few kilos or after new routines.

Meal timing, hunger, and adherence

The best meal timing is the one you can repeat most days. Some people like three square meals; others prefer smaller meals with one protein‑heavy snack. If evenings are your hungry time, bias calories there while keeping breakfast lighter. Protein at each meal tends to smooth hunger—Greek yogurt, eggs, poultry, fish, soy, or lean beef are reliable anchors. Vegetables and fruit add volume for few calories, helping the plate look abundant even on a deficit.

If you train after work, keep some carbs available in the hours before lifting and in the meal right after. If you run early in the morning, you might prefer a small, easy snack before the session and a normal breakfast afterward. There is no magic window—just habits and comfort. As long as your daily intake matches the target, your timing can flex around life.

Training days versus rest days

Many lifters and runners like to keep the same calorie target across the week while shifting macros slightly: more carbs around hard sessions, more fats on rest days. Others prefer higher‑calorie training days and lower‑calorie rest days to hit the same weekly average. Either works. Consistency and comfort matter more than fine timing rules. If you adopt a cycling approach, keep the weekly average aligned with this calculator’s target so progress remains predictable.

Eating out and travel without derailing intake

Restaurant calories vary widely, but you can stay close to target with a few guidelines: prioritize a protein entrée, order vegetables or salad as one side, and keep dressings and sauces on the side so you can control amounts. If portions are large, split a dish or take half to go. On travel days, pack simple protein options (jerky, protein bars, tuna packets) and fruit—portable foods that make better choices easier.

Hydration, fiber, and sodium: why the scale swings

Day‑to‑day weight changes often reflect water more than body tissue. Salty meals, high‑carb refeeds, hard workouts, and hormonal phases all shift hydration. Fiber and gut transit can add swings of their own. That’s why we recommend using the weekly average as your scoreboard. If the weekly trend matches your goal over 2–3 weeks, you’re on track—even if a single day looks odd.

Helpful related tools

If you want to go further, these tools pair naturally with calorie planning:

• BMR calculator for comparing resting energy formulas.
• TDEE calculator for activity‑based energy needs.
• Calorie deficit calculator if you prefer planning by weekly rate.
• Macro calculator to customize protein, carbs, and fats by day.
• Protein calculator to set a personal protein anchor.

References

Predictive equations and activity factors are practical tools, not diagnoses. If you’re managing a medical condition, preparing for competition, or navigating complex appetite or digestive issues, consider speaking with a registered dietitian for individualized guidance.

• Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. PubMed
• Healthy weight basics and gradual change guidance. CDC

Keep exploring: check your body composition context with the body fat percentage calculator, refine training nutrition with the macro calculator, or estimate a patient maintenance target quickly with the maintenance calorie calculator. For rate‑based planning, try the calorie deficit calculator and sanity‑check activity using the calories burned calculator.

Frequently Asked Questions