How to Use The Daily Calorie Calculator Easily?

The free daily calorie calculator can be used to estimate the number of calories you need to consume each day. This calorie calculator can also provide some recommendation to maintain, lose or gain weight.

You can use the calories calculator to find out your basal metabolic rate (BMR). BMR can be helpful when you are trying to either maintain, lose, or gain weight. You can increase or decrease your calorie intake based on your results and goals.

How many calories do I need each day?

It’s essential to know how many calories you need to consume daily to lose, gain or maintain a healthy weight. A simple way to determine your daily calories requirement is using the Harris-Benedict formula, which is a method to estimate your basal metabolic rate (BMR).

BMR is your rate of metabolism (the conversion of calories and oxygen to energy) when you are at rest. It is the minimum level of energy required to operate vital functions like breathing, circulation and digestion.

The Harris-Benedict formula is used regularly to help in weight loss by ensuring your intake of calories is less than what you need to maintain your weight.

How to calculate your daily calories without calorie calculator?

Your basal metabolic rate (BMR) is determined by your age, gender and body size and represented in a numeric value with the revised Harris-Benedict formula.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

• For Men: (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.68 x age)
• For Women: (447.6 + 9.25 x weight in kilograms) + (3.10 x height in centimeters) – (4.33 x age)

These formulas use your weight in kilograms and your height in centimeters and you will need to do a conversion if you normally use pounds and inches. 

• 1 Kilogram = 2.2 Pound
• 1 Centimeter = 0.39 Inch

After waking up and moving around, you will need to adjust this figure as you expend more energy. This value, called active metabolic rate (AMR), is calculated by multiplying your BMR by an assigned number representing the various activity levels. This number ranges from 1.2 for being sedentary up to 1.9 for being very active.

You can calculate your AMR by multiplying your BMR and by your current level of activity.

Step 2: Calculate Your Active Metabolic Rate (AMR)

• Sedentary (little or no exercise): AMR = BMR x 1.2
• Slightly active lifestyle (light exercise or sports 1–2 days/week): AMR = BMR x 1.375
• Moderately active lifestyle (moderate exercise or sports 2–3 days/week): AMR = BMR x 1.55
• Very active lifestyle (hard exercise 4–5 days/week): AMR = BMR x 1.725
• Extra active lifestyle (very hard exercise, or sports 6–7 days/week): AMR = BMR x 1.9

Your active metabolic rate (AMR) represents the number of calories you need to consume each day to stay at your current weight. If you want to lose weight, you need to increase your level of physical activity or decrease your caloric intake by eating correctly or less.

Or you can just use our calories calculator to do the job for you.

Learn how many calories you burn daily with our calorie calculator

• Exercise: 15-30 minutes of elevated heart rate activity.
• Hard exercise: 45-120 minutes of elevated heart rate activity.
• Very hard exercise: 2 or more hours of elevated heart rate activity.

NOTE: The Harris-Benedict formula isn’t exactly 100% accurate. Research studies indicated that the formula is about 90% accurate around 60% of the time.

If you don’t achieve weight loss based on the calculations, you can adjust your daily calorie count or recalculate your AMR based on a lower activity level.

How Many Calories Needed to Lose Weight

Burning 1kg of fat requires a calorie deficit of 7,700kcals. This means that you must burn more calories than you consume in order to create a deficit and therefore lose one kilogram of fat.

Losing, maintaining or gaining weight is a math game depending on how many calories you eat versus how many calories you burn each day. The number of calories that your body needs, however, differs from person to person.

Here’s a rough estimation of how many calories you can eat per day:

Men typically need more calories than women, but they can still use an estimate based on age and activity level.

Online calorie calculator is a simple and easy way for anyone who wants to get their calorie counts under control. You can also use our free BMI calculator to find out if you are a healthy weight, and our running pace calculator to help keep you in shape.

To maintain a healthy weight, you need to balance the amount of calories you consume with the amount of calories you burn through physical activity such as joining a virtual race.

How Do You Divide Calories Per Meal?

To lose weight, eat 200 to 400 calories at breakfast, 500 to 700 calories at lunch, and 500 to 700 calories at dinner each day.

You should also include a morning and evening snack, adding about 400-500 calories total. So, to lose weight, you should be eating 1500 to 2000 calories per day. Research shows that cutting your calorie intake by about 500 calories per day can help you lose about a pound. Eating earlier and within 10 hours is healthier.

• Eat 25-30% of your daily calories for breakfast (200-400 calories)
• Have 15-20% of daily calories for morning and afternoon snacks (200-300 calories)
• Consume 35-40% of your daily calories at lunch (500-700 calories)
• Eat 25-30% of your daily calories at dinner (400-600 calories)

Calories in Food

Find out the calories of some common food found in Singapore hawkers and Southeast Asia.

ADVISORY: Never consume less than 1,200 calories each day without medical supervision. By doing so it will not result in healthy weight loss but can damage your body causing malnutrition, slowing of metabolism sending your body into starvation.

How Many Calories Does Your Body Burn an Hour?

To calculate the amount of calories an individual might burn, the University of Washington suggests utilising the following estimates.

When it comes to low activity levels or individuals older than age 55, 13 calories are expended per pound (0.45kg) of body weight.

For moderately active people in this bracket, 15 calories burned per pound (0.45kg) is advised, and for those regularly exercising with high intensity levels, 18 calorie per pound (0.45kg) of body weight can be expected to be burned.

For example, a 77kg man who is moderately active and under age 55 would expend around 2,550 calories a day and 106 calories per hour on average.

How Many Calories Do You Burn While You’re Asleep?

Calculating your hourly calorie burn can be tricky, as it comes down to individual activities and body weight. But there is a way to estimate the amount: you can use your body weight as a guide. This figure will vary each day, depending on the tasks and movements you do throughout the hour.

When it comes to burning calories, not all bodies are created equal. Generally speaking, people with more muscle mass will burn more calories at rest than those with less muscle mass.

Men tend to have more calories burned at rest than women of the same weight because men typically have higher muscle mass compared to women.

Muscle burns more calories than fat does even when you’re inactive!

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