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Calorie Calculator

Work out your daily calories to lose, keep or gain weight, with macros and a realistic week-by-week plan that shows when you'll reach your goal weight.

Your details stay on this device - nothing is sent anywhere.

About you

If you know it (smart scale, DEXA, tape method), the more accurate Katch-McArdle formula is used.

Your goal

Enter your age, height and weight to see your calories.

The information here is for general information only and is not medical advice. For your nutrition and weight goals, always talk to a dietitian or doctor.

An estimate for healthy adults. Not for pregnancy, breastfeeding, under-18s or eating disorders - and talk to a doctor if you have a medical condition.

How many calories should you eat? Enter your age, sex, height, weight and how active you are, and the calculator works out your resting energy use (Mifflin-St Jeor, or Katch-McArdle if you know your body fat) and your maintenance calories. Choose a goal and a pace to get a daily target with protein, fat and carbohydrate grams, and see a week-by-week forecast that, unlike the usual straight line, slows down as your body needs less - so you know roughly when you'll reach your goal weight. Safe limits are built in, and everything stays on your device.

Frequently asked questions

How many calories do I need a day?
It depends on your size, age, sex and activity. The calculator first estimates the energy you burn at rest (BMR) - with the Mifflin-St Jeor equation, the one most dietitians use - and multiplies it by an activity factor from 1.2 (desk job, little exercise) to 1.9 (very active). The result is your maintenance calories, or TDEE. Picking the right activity level matters most: when in doubt, choose the lower one.
How many calories should I cut to lose weight?
A kilogram of body weight holds roughly 7,700 kcal, so losing 0.5 kg a week takes a deficit of about 550 kcal a day. The calculator keeps the deficit to at most 30% of your maintenance calories and 1,000 kcal a day, and never goes below 1,200 kcal for women or 1,500 kcal for men, the usual limits without medical supervision. Faster dieting costs more muscle and is hard to keep up.
Why does the forecast curve instead of going in a straight line?
As you lose weight your body needs less energy, so the same diet makes a smaller deficit every week. The old rule that 7,700 kcal (3,500 kcal per pound) always equals the same loss ignores this and promises too much over months. The forecast recalculates your needs every week for your new weight, the idea behind research models such as the NIH Body Weight Planner.
How much protein should I eat?
For most adults about 1.2 g per kg of body weight a day is plenty; when losing weight, around 1.6 g per kg helps keep muscle, and strength training can justify up to 2.2 g per kg. If you enter your body fat, protein is based on your lean mass. Fat is set to about 27% of calories, and carbohydrates fill the rest.
Is my information stored?
Only on this device, so it's still filled in next time - nothing is sent to a server. If you've used the BMI calculator here, its height, weight, age and activity are picked up automatically.
Is this medical advice?
No. The calculator gives general estimates for information only and does not replace professional advice. Before changing your diet or setting a weight goal - especially if you have a health condition, take medication, are pregnant or breastfeeding - talk to a dietitian or doctor.

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