Calorie Calculator
Daily calorie needs for maintenance, loss and gain.
Calorie Calculator
Fast online calculation engine
What does Calorie Calculator do?
Work out your total daily energy expenditure from height, weight, age, sex and activity level, then see calorie targets for maintaining, losing or gaining weight at different rates. Includes a suggested macronutrient split.
How to Use Calorie Calculator
- 1Enter your detailsAge, sex, height and weight.
- 2Pick an activity levelBe honest — most people overestimate this.
- 3Read the targetsMaintenance first, then the loss and gain options.
Key Features
- Maintenance calories from BMR and one of five activity levels
- Targets for mild, moderate and aggressive loss or gain
- Estimated weekly weight change for each target
- Suggested protein, fat and carbohydrate split
- Warns when a target falls below generally accepted minimums
Frequently Asked Questions
How many calories should I cut to lose weight?
A deficit of 500 kcal a day is the conventional figure for roughly 0.45 kg (1 lb) a week, since about 7,700 kcal is stored in a kilogram of fat. Larger deficits work faster but are harder to sustain and risk losing muscle.
Which activity level should I choose?
Base it on your whole week, not your best day. Most people with desk jobs who train three times a week are "lightly active" (1.375), not "very active". Choosing too high is the most common reason a calorie target does not work.
What macronutrient split should I use?
The suggested split targets 1.6 g of protein per kg of body weight, 25% of calories from fat and the remainder from carbohydrate. That is a reasonable general starting point, not a prescription.
Is this suitable for everyone?
No. These are general estimates for healthy adults. They are not appropriate during pregnancy, for children, for athletes in heavy training blocks or for anyone with a medical condition affecting metabolism. Speak to a professional.
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