Height Weight Calorie Intake Calculator
Scientifically calculate your daily energy needs based on your body metrics and goals.
Male
Female
Biological sex affects BMR calculation.
Please enter a valid age (15-100).
Please enter a valid height.
Please enter a valid weight.
Feet
Inches
Please enter a valid height.
Please enter a valid weight.
Sedentary (Little or no exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Physical job or 2x training)
Be honest for the most accurate result.
Lose Weight Fast (-1kg/week)
Lose Weight Slowly (-0.5kg/week)
Maintain Weight
Gain Weight Slowly (+0.5kg/week)
Gain Weight Fast (+1kg/week)
Daily Calorie Target
2,450
Calories / Day
Based on the Mifflin-St Jeor formula adjusted for your activity and goal.
Basal Metabolic Rate (BMR)
1,750
Calories burned at rest
TDEE
2,406
Total Daily Energy Expenditure
Weekly Deficit/Surplus
-3,500
Calories per week
Macronutrient Breakdown (Balanced Diet)
| Macronutrient | Percentage | Grams / Day | Calories / Day |
|---|
Protein
Carbs
Fats
Visual representation of daily calorie sources.
What is a Height Weight Calorie Intake Calculator?
A height weight calorie intake calculator is a specialized digital tool designed to estimate the precise amount of energy (measured in calories) your body requires to function, move, and achieve specific weight goals. Unlike generic recommendations, this calculator uses your unique biometric data—specifically your height, weight, age, gender, and activity level—to provide a personalized nutritional roadmap.
This tool is essential for anyone looking to manage their body composition scientifically. Whether you are an athlete aiming to optimize performance, an individual seeking sustainable weight loss, or someone trying to maintain their current physique, understanding the relationship between your physical stats and your energy expenditure is the first step toward success.
Common misconceptions often lead people to believe that everyone needs 2,000 calories a day. In reality, a tall, active male may need 3,000+ calories just to maintain weight, while a petite, sedentary female might require fewer than 1,500. This calculator bridges that gap by providing tailored numbers.
Height Weight Calorie Intake Calculator Formula
To determine your daily calorie needs accurately, we utilize the Mifflin-St Jeor Equation, widely considered by clinical nutritionists to be the most reliable formula for estimating Basal Metabolic Rate (BMR). Once BMR is calculated, we apply an Activity Factor to determine your Total Daily Energy Expenditure (TDEE).
Step 1: Calculating BMR
Your BMR represents the calories your body burns at complete rest to maintain vital functions like breathing and circulation.
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Calculating TDEE
We multiply your BMR by an activity factor to account for movement and exercise:
| Variable | Meaning | Multiplier |
|---|---|---|
| Sedentary | Desk job, little to no exercise | 1.2 |
| Lightly Active | Light exercise 1-3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 |
| Very Active | Hard exercise 6-7 days/week | 1.725 |
Practical Examples
Example 1: Weight Loss for a Sedentary Office Worker
Profile: Sarah, 35 years old, female, 165 cm tall, 80 kg weight. She works a desk job (Sedentary) and wants to lose weight safely.
- BMR Calculation: (10 × 80) + (6.25 × 165) – (5 × 35) – 161 = 1,595 calories/day.
- TDEE Calculation: 1,595 × 1.2 (Sedentary) = 1,914 calories/day (Maintenance).
- Goal Adjustment: To lose 0.5 kg/week, she needs a 500-calorie deficit.
- Target: 1,914 – 500 = 1,414 calories/day.
Example 2: Muscle Gain for an Active Male
Profile: Mike, 28 years old, male, 180 cm tall, 75 kg weight. He lifts weights 5 times a week (Moderately Active) and wants to build muscle.
- BMR Calculation: (10 × 75) + (6.25 × 180) – (5 × 28) + 5 = 1,740 calories/day.
- TDEE Calculation: 1,740 × 1.55 = 2,697 calories/day.
- Goal Adjustment: To gain muscle with minimal fat, he adds a 250-500 calorie surplus.
- Target: 2,697 + 500 = 3,197 calories/day.
How to Use This Height Weight Calorie Intake Calculator
- Select Your Units: Choose between Metric (kg/cm) or Imperial (lbs/ft) based on your preference.
- Enter Biometrics: Input your gender, age, height, and current weight accurately.
- Choose Activity Level: Be honest about your weekly activity. Overestimating activity is a common reason for stalled weight loss.
- Set Your Goal: Decide if you want to lose fat, maintain your current physique, or gain mass.
- Review Results: The calculator will instantly display your daily calorie target and a breakdown of macronutrients (protein, carbs, fats).
Key Factors That Affect Your Results
While the height weight calorie intake calculator provides a highly accurate estimate, several biological and environmental factors influence your actual energy needs:
- Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. Two people with the same height and weight but different body fat percentages will have different BMRs.
- Age: Metabolism generally slows down as we age, primarily due to a loss of muscle mass and hormonal changes.
- TEF (Thermic Effect of Food): Protein requires more energy to digest than fats or carbs. A high-protein diet can slightly increase your daily calorie burn.
- NEAT (Non-Exercise Activity Thermogenesis): Fidgeting, walking while talking, and standing contribute significantly to calorie burn, often varying by up to 500 calories between individuals.
- Hormonal Health: Thyroid issues (hypothyroidism) or conditions like PCOS can lower metabolic rate below the calculated average.
- Adaptation: As you lose weight, your body becomes smaller and more efficient, requiring fewer calories. You must recalculate your needs periodically.
Frequently Asked Questions (FAQ)
How accurate is this height weight calorie intake calculator?
The Mifflin-St Jeor formula used here is accurate to within 10% for most individuals. However, it is an estimate. We recommend tracking your weight for 2-3 weeks and adjusting your intake if your weight doesn't change as expected.
Should I eat back the calories I burn during exercise?
Generally, no. The "Activity Level" setting already accounts for your exercise calories. Adding them back in often leads to double-counting and overeating.
What is the minimum calorie intake for safety?
Health organizations generally recommend that men do not drop below 1,500 calories and women below 1,200 calories per day without medical supervision to ensure nutrient sufficiency.
Why am I not losing weight on my calculated calories?
Common reasons include underestimating food intake (not weighing food), overestimating activity levels, or water retention masking fat loss. Consistency is key.
Does the macro split matter?
For weight loss, total calories are the most important factor. However, sufficient protein is crucial for retaining muscle mass, while fats are essential for hormonal health.
How often should I recalculate my calories?
You should recalculate every time you lose or gain 5-10 lbs (2-5 kg), as your energy requirements change with your body mass.
Can I use this calculator for children?
No. This calculator is designed for adults (18+). Children and teenagers have different energy requirements for growth and development.
What if I have a very physical job?
Select "Extra Active." Construction workers, agricultural workers, or professional athletes burn significantly more calories than the average gym-goer.
Related Tools and Internal Resources
Enhance your health journey with our other specialized tools:
- BMR Calculator – Focus specifically on your Basal Metabolic Rate without activity factors.
- Macronutrient Guide – Learn how to customize your protein, carb, and fat ratios.
- Activity Level Assessment – A detailed guide to choosing the right activity multiplier.
- Safe Calorie Deficit Tips – Strategies to manage hunger while dieting.
- Meal Planning Templates – Turn your calorie numbers into actual meals.
- Body Fat Percentage Calculator – Estimate your body composition for better accuracy.