Enter your age, weight, height, sex, and activity level to calculate your daily calorie needs. Most adults maintain weight somewhere between about 1,800 and 3,000 calories per day, depending on body size and weekly activity.
RDI Calories Formula
Your daily calorie result is built in two steps: calculate resting calories from body size, age, and sex, then apply an activity multiplier.
Daily\ Calories = Resting\ Calories \times Activity\ Multiplier
Men:\ Resting\ Calories = 10W + 6.25H - 5A + 5
Women:\ Resting\ Calories = 10W + 6.25H - 5A - 161
- W = weight in kilograms
- H = height in centimeters
- A = age in years
Activity Level Guide
| Activity Level | Multiplier | Typical Routine |
|---|---|---|
| Sedentary | 1.20 | Little exercise and mostly sitting |
| Lightly Active | 1.375 | Light exercise 1 to 3 days per week |
| Moderately Active | 1.55 | Moderate exercise 3 to 5 days per week |
| Very Active | 1.725 | Hard exercise 6 to 7 days per week |
| Extra Active | 1.90 | Very hard training or a physically demanding job |
How to Use the Calculator
- Select Metric or US.
- Enter your age, sex, weight, and height.
- Choose the activity level that best matches your average week.
- Click Calculate to see your daily maintenance calories.
Example Calculation
A 30-year-old male who weighs 70 kg, is 175 cm tall, and is moderately active would calculate daily calories like this:
Resting\ Calories = 10(70) + 6.25(175) - 5(30) + 5 = 1648.75
Daily\ Calories = 1648.75 \times 1.55 = 2555.56
That gives a maintenance intake of 2,556 calories per day.
Common Goal Adjustments
Once you know your maintenance level, a common next step is to adjust calories for a goal:
Fat\ Loss\ Calories = Daily\ Calories - 250\ to\ 500
Weight\ Gain\ Calories = Daily\ Calories + 250\ to\ 500
What Changes Daily Calorie Needs
- Body weight: heavier bodies generally require more calories.
- Height: taller people usually burn more calories at rest.
- Age: calorie needs often decline gradually with age.
- Sex: the formula applies a different resting-calorie constant for men and women.
- Activity: the biggest day-to-day driver beyond body size is movement and training volume.
FAQ
What does RDI mean here?
On this page, RDI calories means your daily calorie intake for maintaining current body weight.
Is this for maintenance or fat loss?
The calculator gives maintenance calories. Use the goal adjustment section above if you want a cutting or gaining target.
When should I recalculate?
Recalculate after a meaningful change in body weight, training frequency, or daily activity level.
