Daily calories calculator

1 - Basal metabolic rate

The basal metabolic rate is the amount of energy expended daily at rest. This is the minimum energy needed for the body to function, without any additional physical activity.

2 - Physical activities

The physical activity level (PAL) is a factor used to to express the additional physical activity and is used to calculate the total energy required per day.

The average hours of sleep per day
Average hours per day
Approximately
Average hours per week
Approximately
Average hours per day
Approximately

3 - Total daily calories

The base caloric intake is the amount of calories your metabolism needs based on your level of physical activity.

Basic caloric intake

The total calories are the actual total calories per day. This might include e.g. a surplus or deficit if you are bulking or cutting. Alternatively you might just enter yourself the amount of calories if you know the value.

Additional calories to add to the base rate (to substract, enter a negative number)
Total caloric intake, including e.g. any surplus

Info

Please note that these calculations can only be an approximation. If you base your nutrition plan on these values, observe yourself for some weeks and change the total amount if needed.