Enter your details to get your daily calorie target for your goal, plus protein, fat and carbohydrates.
The calculator is a guide, not medical advice. If you have a health condition or are pregnant, talk to a doctor or dietitian.
Basal metabolic rate uses the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. It is multiplied by an activity factor (1.2–1.9) to give maintenance calories. To lose weight 500 kcal is subtracted, to gain weight 300 kcal is added; the target never drops below 1200 kcal for women or 1500 kcal for men. Protein is 1.8 g per kg of body weight (2 g when losing weight), fat is 25% of calories and carbohydrates fill the rest.
It depends on sex, age, height, weight and activity. On average an adult woman needs about 1800–2200 kcal and a man about 2200–2800 kcal. This calculator gives a closer figure.
Eating about 500 kcal below maintenance usually works, losing around half a kilogram a week. Going below 1200 kcal for women or 1500 kcal for men without supervision is not advised.
BMR (basal metabolic rate) is the energy your body uses at rest for breathing, circulation and body temperature. It makes up most of your daily energy use.
It gives a good starting number, but your real need can differ by 10% or more. Track your weight for two to three weeks: if it holds steady the target fits, otherwise adjust by 100–200 kcal.