Nutritional Needs Calculator
Do you know how many calories you need each day? Using our Nutritional Needs Calculator, you can estimate the number of calories that you need each day, based on your age, sex, current weight, level of physical activity, and weight goals.

To maintain your current weight, you need to eat approximately the same number of calories that you burn. To lose weight, you must burn more calories than you consume. To gain weight, eat more!

If you have not established weight goals, use our Ideal Body Weight Calculator to estimate an appropriate weight target.


Entering Your Information
If you have used other adam.com tools, some of this information may be filled in.

1. Enter your current weight in the box provided. If you entered your weight in kilograms, be sure to select KILOGRAMS from the drop-down list.

2. Select your gender.

3. Enter your age.

4. Select your weight goal from the drop-down list. If you are happy with your current weight, select MAINTAIN WEIGHT. To gain or lose weight, we assume and recommend a goal of one pound (0.45 kg) per week.

5. Select the level of physical activity in your average day.

6. When you have entered your information, click SUBMIT.