Calorie Calculator
Estimate how many calories you need each day and see how typical meals fit your daily budget — with clear, visual portions.
How many calories do you need a day?
Your daily calorie need depends mainly on three things: your age, your gender and how active you are. A sedentary adult woman may need around 1,700 kcal, while an active adult man can need 2,600 kcal or more. The calculator above gives you a quick estimate and shows how that total splits across breakfast, lunch, dinner and snacks.
Daily calorie needs by age and gender
| Group | Male | Female |
|---|---|---|
| Child (4–8) | 1,500 kcal | 1,500 kcal |
| Child (9–13) | 1,800 kcal | 1,600 kcal |
| Teen (14–18) | 2,400 kcal | 2,000 kcal |
| Adult (19–30) | 2,600 kcal | 2,000 kcal |
| Adult (31–50) | 2,400 kcal | 2,000 kcal |
| Adult (51–65) | 2,200 kcal | 1,800 kcal |
| Senior (65+) | 2,000 kcal | 1,700 kcal |
Values are general averages for moderately active people. Your real needs vary with weight, height, body composition and health.
How to use your calorie budget
A balanced day is roughly 25% breakfast, 30% lunch, 30% dinner and 15% snacks. If your daily target is 2,000 kcal, that means about 500 kcal for breakfast, 600 for lunch, 600 for dinner and 300 for snacks. The calculator shows how many portions of common meals fit each part of the day.
Calories and weight change
To maintain your weight, eat roughly the number of calories you burn. To lose weight, eat a little less; to gain, eat a little more. A deficit of about 500 kcal per day tends to lead to roughly 0.5 kg of weight loss per week. Always aim for gradual, sustainable changes.
Frequently asked questions
How many calories should I eat per day?
An average adult needs about 2,000–2,600 kcal per day depending on age, gender and activity level. Enter your details above for a personalised estimate split across breakfast, lunch, dinner and snacks.
How is the daily calorie need calculated?
We take a baseline for your age group and gender, then multiply it by your activity level (sedentary, moderate or active). The result is a rough guide — not tailored to your exact weight, height or health.
Is this calorie calculator accurate?
The numbers are general averages and are meant as a quick guide. They do not account for body weight, height, muscle mass, pregnancy or medical conditions. For personal advice, consult a doctor or dietitian.
How are calories split across meals?
A common split is 25% for breakfast, 30% for lunch, 30% for dinner and 15% for snacks. The calculator shows how many portions of typical meals fit each budget.
What is a calorie?
A calorie (kcal) is a unit of energy. The calories in food give your body the energy it needs to move, think and stay alive. Eating more calories than you burn leads to weight gain; eating fewer leads to weight loss.
This calculator gives rough averages and is not medical advice. Always consult a healthcare professional for personal dietary guidance.