Daily Calorie Needs Calculator
Estimated maintenance calories (TDEE), macros & reference check
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Results
—Estimated daily calorie needs
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Macronutrient split (balanced ~50% carbs / 25% protein / 25% fat)
| Macro | kcal | Grams | % |
|---|---|---|---|
| Calculate to see distribution. | |||
Activity level definitions
- Sedentary — only activities of daily living (no intentional exercise).
- Moderately active — daily living plus roughly 30–60 minutes per day of moderate exercise.
- Active — daily living plus more than about 60 minutes per day of moderate or vigorous exercise.
Reference: approximate adult intakes (illustrative)
These bands are used only to label how your estimate compares to common published ranges — not as a prescription.
Men
| Age (yrs) | Sedentary | Moderately active | Active |
|---|---|---|---|
| 19–30 | ~2,400 kcal | ~2,600–2,800 kcal | ~3,000 kcal |
| 31–50 | ~2,200 kcal | ~2,600 kcal | ~3,000 kcal |
| 51+ | ~2,000 kcal | ~2,400–2,600 kcal | ~2,800 kcal |
Women
| Age (yrs) | Sedentary | Moderately active | Active |
|---|---|---|---|
| 19–30 | ~1,800–2,000 kcal | ~2,000–2,200 kcal | ~2,400 kcal |
| 31–50 | ~1,800 kcal | ~2,000 kcal | ~2,200 kcal |
| 51+ | ~1,600 kcal | ~1,800 kcal | ~2,000–2,200 kcal |
Children & adolescents (broad ranges)
| Age (yrs) | Boys | Girls |
|---|---|---|
| 1–3 | 1,000–1,200 kcal | 1,000–1,200 kcal |
| 4–8 | 1,400–1,600 kcal | 1,200–1,400 kcal |
| 9–13 | 1,800–2,200 kcal | 1,600–2,000 kcal |
| 14–18 | 2,200–2,800 kcal | 1,800–2,400 kcal |
Special groups
- Pregnant women: often ~+300 kcal/day (especially in the 2nd & 3rd trimester).
- Lactating women: often ~+500 kcal/day in the first 6 months, then ~+400 kcal/day.
Summary: adult men often fall roughly in ~2,000–3,000 kcal/day; adult women ~1,600–2,400 kcal/day (age & activity); children ~1,000–2,800 kcal/day; pregnancy/lactation commonly adds ~300–500 kcal/day. Individual needs vary; consult a registered dietitian or clinician for personalized plans.