Find Your Daily Calorie Needs

Reaching your fitness goals starts with knowing how much fuel your body truly needs. This Daily Calorie Intake Calculator gives you a personalised estimate of the calories you should eat each day based on your age, sex, weight, height, and activity level. It helps you understand exactly how much to eat to lose fat, gain muscle, or maintain your weight — all according to your unique body and lifestyle.

Why Knowing Your Daily Calories Changes Everything

Your body works much like a car that needs the right amount of fuel to perform well. Too little, and you’ll run out of energy during workouts. Too much, and your body stores the excess as fat. The key is finding your perfect balance so you feel energised while moving towards your fitness goals.

Everyone burns calories differently. Your body uses energy to keep your heart beating, lungs breathing, and brain functioning even when you’re resting. Add daily movement, work, and exercise, and your calorie needs rise even more.

A 25-year-old man who trains regularly will need far more fuel than a 45-year-old woman with a desk job. That’s why personalised calorie calculations matter more than one-size-fits-all advice. Getting this number right helps you maintain steady energy, build lean muscle, and reach your target weight without fatigue or unnecessary fat gain.

What This Calculator Tells You

Enter five simple details about yourself: gender, age, height, weight, and how active you are. Within seconds, you'll receive your ideal daily calorie intake.

This number represents your maintenance calories — the amount you need to keep your current weight stable. From there, you can adjust based on whether you want to lose fat, build muscle, or maintain your physique.

The calculator first considers your Basal Metabolic Rate (BMR), which shows how much energy your organs, muscles, and cells use just to keep you alive. Then it factors in your daily activity to give you a complete and realistic calorie estimate.