Daily calories calculator
Enter sex, age, weight, height and activity level to see the estimated calories per day.
Free · no sign-up The values you type stay in your browser: nothing is sent or stored.
To maintain weight (kcal/day)
1,884
- Basal metabolic rate (kcal/day)
- 1,370
- To lose weight (kcal/day)
- 1,384
- To gain weight (kcal/day)
- 2,184
Your result in words
For a woman aged 30, 65.00 kg and 165 cm (light (1 to 3 days a week)), the basal rate is 1,370 kcal. To maintain weight, about 1,884 kcal a day; to lose, 1,384; to gain, 2,184.
Informational estimate, without fees or inflation. Check taxes and charges for your case; the real result may differ.
How it works
How the estimate works
The basal metabolic rate is the energy the body burns at rest. Multiplied by the activity factor, it gives daily expenditure. To lose weight, about 500 kcal is cut; to gain, about 300 is added.
Cautions
It is an estimate; real expenditure varies. It does not replace a dietitian or doctor, especially for diets below 1,200 kcal.
Formula
How to calculate
TMB here is the basal rate (Mifflin-St Jeor formula), P the weight in kg, A the height in cm, I the age and s a constant (+5 men, −161 women). GET is daily expenditure and f the activity factor, from 1.2 to 1.9.
Example
With round numbers, so you can check the math:
For a woman aged 30, 65.00 kg and 165 cm (light (1 to 3 days a week)), the basal rate is 1,370 kcal. To maintain weight, about 1,884 kcal a day; to lose, 1,384; to gain, 2,184.
Frequently asked questions
Is the formula accurate?
It is one of the most used, but it is an estimate. Adjust by watching your weight in the following weeks.
Can I eat only the lose-weight value?
Talk to a professional: a deficit that is too large can harm your health.
Which activity factor should I pick?
Be realistic: most people fit sedentary or light.
Math checked by the JuntaTudo team · updated on Nov 12, 2026
