Daily calorie calculator

See about how many calories you may need at rest, day to day, and a simple target for your goal. This is a starting guide—not medical advice.

Your details

Age (years)

Height (ft)

Feet and inches: use decimals like 5.8 for 5 ft 8 in, or 5.11 for 5 ft 11 in. You can also type 5'8" or 5.67 for decimal feet (about 5 ft 8 in).

Weight (kg)

Activity level

Sedentary — little or no exercise (multiplier 1.2) • Lightly active — some daily movement, light exercise 1–3x/wk (multiplier 1.375) • Moderate — training or active days most weeks (multiplier 1.55) • Active — regular structured exercise (multiplier 1.725) • Very active — almost daily intense training (multiplier 1.9)

Primary goal

Enter age (15–100), height in feet (e.g. 5.8 for 5 ft 8 in), and weight in kg to see resting calories, maintenance calories, and a starting daily target.

Turn these numbers into a real meal plan

Book a premium consultation to translate calorie and macro targets into Pakistani food portions, weekly structure, and follow-up.

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How to read these numbers

Your real needs depend on sleep, stress, muscle, health conditions, and day-to-day movement—no online tool can capture all of that. Treat these figures as a friendly starting point, then work with a dietitian for a plan that fits you.