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Daily Energy Requirement Calculator

Enter your sex, age, weight, and physical activity level to instantly estimate the calories you need each day. By combining your basal metabolic rate with your activity level, you get a practical calorie target for dieting and meal planning.

Input

Estimate your daily energy needs from your sex, age, weight, and physical activity level. The result reflects your basal metabolic rate adjusted for how active you are.

Sex
yrs
kg
Physical activity level

Result

Estimated daily energy requirement

2,363kcal/day

BMR 1,350 kcal × activity level 1.8

Basal metabolic rate

1,350 kcal

Activity level

1.8

Weight

60.0 kg

Calculation breakdown (Male, age 30)

ItemValue
Reference BMR per kg22.5 kcal/kg/day
Weight60.0 kg
Basal metabolic rate (reference × weight)1,350 kcal/day
Physical activity level (PAL)Moderate (PAL 1.75)
Estimated energy requirement2,363 kcal/day

How it works

  • The estimated daily energy requirement is calculated as "basal metabolic rate (BMR) × physical activity level (PAL)". It is an approximate calorie target that reflects how active you are during the day.
  • BMR is calculated as "reference BMR per kg of body weight (kcal/kg/day) × weight". The reference values are based on representative figures by sex and age group from the Japanese Dietary Reference Intakes (2020 edition) and tend to decrease with age.
  • Choose the physical activity level (PAL) that best matches your daily routine: "Low (1.50)" for a mostly seated, sedentary lifestyle, "Moderate (1.75)" for some walking, standing, and light exercise, and "High (2.00)" for a job on your feet or an active exercise habit. The closer it is to your real activity, the more accurate the result.
  • To lose weight, aim to eat fewer calories than the requirement shown here; to gain weight, aim to eat more. Avoid extreme restriction and adjust at a sustainable pace.
  • Even under the same conditions, actual calorie expenditure varies by body composition (muscle mass, body fat) and lifestyle. Treat the displayed value as a rough estimate, and refer to the latest official standards for accurate figures.
  • This tool's results are a general guide for health management, not a diagnosis or medical advice. For decisions about weight management, diet, or nutrition, please consult a physician, registered dietitian, or other qualified professional.