Calorie Intake & BMR Calculator

The number of calories we burn per day is a combination of our basal metabolic rate (BMR) and our activity level. The BMR is the number of calories our body needs when at rest but awake for one day. And our activity level expresses the number of calories we burn while doing our daily physical activities.

Calorie Intake & BMR Calculator

This calorie intake and BMR calculator is aimed at healthy adult women and is based on the Harris-Benedict equation with posterior revision made by Roza and Shizgal.

To accurately determine your BMR and the number of calories you need per day, enter your height, weight, age, and activity level.

calorie intake & BMR calculator

Print our free food journal template, find out which foods work for you, and learn more about your eating habits!

Food Diary Template

How Many Calories Should You Eat per Day?

The results above show you how many calories you need to eat per day to maintain your weight. If you’re trying to gain or lose weight, you need to adjust your daily calorie intake as well as your activity level.

If you’re trying to gain weight, you need to increase your lean protein intake. You should also follow a program that can help you build lean muscle mass and improve your health, like our bikini body edition.

Don’t eat processed foods! Eating processed foods will only deteriorate your health. Instead of gaining lean muscle mass, you will gain fat.

If you’re trying to lose weight, respect your calorie intake but increase your activity level. By doing this, you will create a calorie deficit, which results in weight loss. Keep your diet healthy, balanced and follow a program that focuses on increasing your metabolism and burning fat, like our fat loss edition.

Don’t try dropping calories! Dropping calories will lower your metabolism even further. The moment you return to “normal” eating, your weight will come back on.