Calorie Intake Calculator
Calculate your custom daily caloric needs and ideal macronutrient target splits. Fine-tuned for weight loss, maintenance, or muscle gain according to your physical activity level.
Daily Calorie Planner
Awaiting Inputs
Please fill in your age, gender, height, weight, activity levels, and target goals to generate calorie and macronutrient configurations.
How Many Calories Do You Need Daily?
A **calorie** is a unit of energy that measure the energy content of foods and beverages. To maintain your body weight, your daily calorie intake must match your **Total Daily Energy Expenditure (TDEE)**. Consuming fewer calories than your TDEE creates a caloric deficit, leading to weight loss. Conversely, eating more calories creates a surplus, leading to weight gain.
Calorie Requirements by Age, Gender & Activity Level
Your daily calorie requirement is highly individual, influenced by biological sex, age, metabolism, and lifestyle. The tables below show standard reference daily calorie targets to maintain weight:
Women Daily Calorie Guidelines
| Age | Low Activity | Moderate Activity | Active |
|---|---|---|---|
| 18–25 | 1,400–1,600 kcal | 1,800–2,100 kcal | 2,200+ kcal |
| 26–35 | 1,350–1,550 kcal | 1,750–2,050 kcal | 2,150+ kcal |
| 36–50 | 1,300–1,500 kcal | 1,700–1,950 kcal | 2,050+ kcal |
| 50+ | 1,200–1,400 kcal | 1,600–1,850 kcal | 1,950+ kcal |
Men Daily Calorie Guidelines
| Age | Low Activity | Moderate Activity | Active |
|---|---|---|---|
| 18–25 | 1,600–1,800 kcal | 2,200–2,600 kcal | 2,800+ kcal |
| 26–35 | 1,550–1,750 kcal | 2,100–2,500 kcal | 2,700+ kcal |
| 36–50 | 1,500–1,700 kcal | 2,000–2,400 kcal | 2,600+ kcal |
| 50+ | 1,400–1,600 kcal | 1,900–2,200 kcal | 2,400+ kcal |
Compare Your Metabolic Benchmarks
Daily calorie targets work hand-in-hand with body mass configurations. Explore other clinical metrics:
Consult Prakash Hospital Dietitians
Our hospital dietetics department coordinates custom metabolic meal plans, blood sugar control charts, and clinical bariatric therapy:
Prakash Hospital Pvt. Ltd. is a 100 bedded NABH NABL accredited multispecialty hospital along with a center of trauma and orthopedics. We are in the service of society since 2001.
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