How to use it
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Select your age, gender, and activity level.
- Click Calculate to see your daily calories.
The Everyday Calorie Calculator estimates how many calories you should consume each day to maintain, lose, or gain weight. It starts with the medically‑validated Mifflin‑St Jeor equation to find your basal metabolic rate, then applies the standard USDA/NIH activity multipliers for sedentary, lightly active, moderately active, active, and very active lifestyles. The result is a single daily calorie target that reflects your personal profile. Knowing this number helps you plan meals, set realistic goals, and track progress without guesswork. Use the figure as a baseline—adjust up or down based on specific goals, training intensity, or metabolic changes. The tool is instant, free, and requires only five inputs, making it practical for anyone from busy professionals to fitness beginners. You can revisit the calculator anytime as your stats change, ensuring your plan stays aligned with reality.
Pro tips
- Round the result to the nearest 50 calories for easier meal planning.
- If you’re unsure about activity level, start with ‘lightly active’ and adjust.
- Remember the calculator gives maintenance calories; subtract 250‑500 for gradual weight loss.
- Track your actual intake for a week to see how close you are to the target.
Real-life examples
- A busy office worker wants to know how many calories to eat to lose 5 kg in three months.
- A new mom needs a daily calorie target to support breastfeeding while staying healthy.
- An amateur runner plans a training diet and needs maintenance calories for different workout days.
Case study
Maria, 32, entered her 68 kg, 165 cm, 28‑year‑old profile and ‘moderately active’ level. The calculator showed 2,150 kcal/day. She reduced intake by 300 kcal and, after six weeks, lost 3 kg, confirming the estimate helped her stay on track.