If you want to lose weight:
In order to lose weight, you must burn more calories than you consume (total daily energy expenditure vs calorie intake). The trick is to remember that 3,500 calories equals one pound of fat. So if you are able to burn 3,500 more calories than you consume in a given period, you should lose one pound of fat! This of course will vary from person to person but is a good starting guideline.

If you want to maintain your weight:
If you want to stay on the same weight you are now, you will want to ensure you daily calorie limit matches your burned calories. This means all calories consumed from eating and drinking must equal the calories you burn.

If you want to gain weight:
When you consume more calories than you burn, you will gain weight. For most people, gaining weight is much easier to do than losing weight. This accounts for one reason why obesity levels are so high (processed foods don't help!).

Recommended Calorie Intake Calculator

Recommended Calorie Intake calculator step 1 Step 1 - Health Information

 ft.     in.

Your Body Mass Index:

BMI or Quetelet index is a basic measurement that can tell you if your in a healthy weight range.

Recommended Calorie Intake calculator step 2 Step 2 - What is Your Diet Goal?

Your Basal Metabolic Rate:

Your Basal Metabolic Rate (BMR) is the minimum amount of calories your body would burn if you were inactive.

Recommended Calorie Intake calculator step 3 Step 3 - Select Your Activity Level

Your Total Daily Energy Expenditure:

Your TDEE is key in creating your caloric intake for the day and is based off of your BMR and what your normal day to day activity level is.

Recommended Calorie Intake calculator step 4 Step 4 - Recommended Calorie Intake Results:

Your Daily Calorie Intake Should Be:

How Much Weight Will You Lose? Putting it all together

For every 3,500 calories burned more than consumed, you lose one pound of fat. If you met your caloric intake of 2,000 per day, you would maintain your weight per week.

This is just a rough estimate, always consult your doctor before starting any diet

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How Calculate Your Recommended Calorie Intake

A Daily Calorie Limit is the number of calories consumed daily to meet a weight loss goal. This is based on calorie restriction.

Setting this limit will allow you to be more conscious of how many calories you consume per day, which will give you an overall advantage meeting your weight loss goals.

Your daily calorie limit is derived from multiplying your basal metabolic rate (BMR) against a daily activity level. This method is called the Harris-Benedict Principle or Harris Benedict Formula.

The resulting number is your TDEE (Total Daily Energy Expenditure), and can be used to set a healthy calorie intake to lose, gain or maintain your weight.

Step 1

Find your basal metabolic rate.

Step 2

Find your TDEE by multiplying your BMR against your Daily Activity Level:

Activity LevelTDEE Formula
Sedentary (little or no exercise) = 1.2 * BMR
Lightly Active (light exercise/sports 1-3 days/wk) = 1.375 * BMR
Moderately Active (moderate exercise/sports 3-5 days/wk) = 1.550 * BMR
Very Active (hard exercise/sports 6-7 days/wk) = 1.725 * BMR
Extra Active (physical job or 2X day training) = 1.9 * BMR

Step 3

Finally, calculate your Calorie Intake based on what your diet goal is:

Diet GoalRecommended Calorie Intake Formula
To Maintain Your Weight = TDEE
To Lose Weight = TDEE - (20% of your TDEE)
To Gain Weight = TDEE + (20% to your TDEE)

Weight and Height Conversion Formulas

Height Conversions Weight Conversions
To Convert Inches into CM: Inches * 2.54 = CM To convert Pounds into KG: KG * 2.2 = Pounds
To Convert CM into Inches: CM * .3937008 = Inches To convert KG into Pounds: Pounds / 2.2 = KG

Whats Your Recommended Calorie Intake?