Daily Calorie Intake Calculator
＋More features: work backward from a goal weight, PFC balance
Work out a daily calorie target for your goal weight
Enter your goal weight and time frame, and this works backward — using the guide of 1 kg of body fat ≈ 7,200 kcal — to how many kcal per day you should keep to (or add). The other items use the values above.
What should you eat for those calories? (PFC balance)
From a daily calorie intake, this calculates how many grams each of protein (P), fat (F) and carbohydrate (C) to aim for, using the Japanese national target ranges (filled in automatically after the calculation above).
Choose your age, sex, weight and how much you move each day to get a guide to how many calories you can eat per day. It is calculated the way Japan's Dietary Reference Intakes do it — the national standard used in Japanese nutrition guidance. Useful for planning meals for dieting or body-building.
How to use
- Enter your age, sex and weight.
- Pick the physical activity level closest to your usual day. If unsure, “Ⅱ Normal” is a reasonable default.
- As you type, your daily calorie guide and basal metabolic rate appear below — no button needed.
How it is calculated
- Daily calorie guide (estimated energy requirement) = basal metabolic rate × physical activity level
- Basal metabolic rate = basal metabolism reference value (by age group and sex) × weight (the same method as our basal metabolic rate calculation)
- Physical activity level (representative values for adults): Ⅰ Low = 1.50 / Ⅱ Normal = 1.75 / Ⅲ High = 2.00
- Example: man, 30 years old, 70 kg, normal → BMR about 1,561 kcal × 1.75 = about 2,732 kcal/day
Sources (primary information)
- Ministry of Health, Labour and Welfare (Japan), e-Health Net “Aging and energy metabolism” (basal metabolism reference value table) — in Japanese
https://kennet.mhlw.go.jp/information/information/food/e-07-002.html (accessed July 18, 2026) - Ministry of Health, Labour and Welfare (Japan), key points of the “Dietary Reference Intakes for Japanese (2025 edition)” (estimated energy requirement and physical activity levels) — in Japanese
https://www.mhlw.go.jp/content/10904750/001396865.pdf (accessed July 18, 2026)
Assumptions and notes
- This value is a guide to the energy needed to maintain your current weight. To lose weight you would eat less than this, and to gain weight more — but extreme restriction damages your health.
- The representative physical activity values are for adults. For older people, the actual level tends to be somewhat lower within the same category.
- People under 18 (still growing) are out of scope, because different standards apply.
Frequently asked questions
How many kcal should I eat if I want to lose weight?
It is generally said that eating about 200–500 kcal per day below this guide leads to gradual weight loss, but restricting far below your requirement causes muscle loss and rebound. For a concrete target, consult a doctor or registered dietitian.
How is this different from the basal metabolic rate?
The basal metabolic rate is the minimum energy you burn even at rest; the result of this tool multiplies it by your daily activity to give a guide to the intake that matches one day's expenditure.
How do I choose the physical activity level?
If you mostly do desk work and move little, choose Ⅰ; if you commute, shop, do housework or light sports, choose Ⅱ; if you work on your feet or exercise actively, choose Ⅲ.