Calorie Calculator (Harris-Bennedict)

This automatic calculator from Harris-Benedict formula, the most popular and widely used today.

With this calculator, you can easily find out your daily calorie requirements. Knowing how many calories you need is essential when creating a nutrition plan that matches your goals. It allows you to have more accurate control over your calorie intake and, in turn, manage your nutrition more effectively.

Which activity level should I choose?

Many people miscalculate their daily energy needs. If you train once a day and also walk a lot (around 10,000 steps) or spend much of the day standing, choose “lightly active.” If you train twice a day, select “moderately active.” If you only train once but spend most of the day sitting, select “sedentary with exercise” or sometimes “lightly active.”

How to build muscle mass?

To gain muscle, you need a caloric surplus. Add 200–400 calories to your daily requirement. For example, if your intake is 2,500 kcal, start with 2,700 kcal. Weigh yourself weekly: if your weight doesn’t change, increase by 100 kcal (2,800 kcal), and repeat the process until you see progress.

CALCULATE YOUR OPTIMAL CALORIES
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Basic Information
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Activity Level
Your results:
Target calorie intake per day:
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