Calorie Calculator
How to work out your daily calories
- Choose metric or US units, then enter your sex, age, height and weight.
- Pick how active you are, whether you want to lose, keep or gain weight, and a macro split.
- Read the calories to eat each day, your BMR and maintenance calories, and the grams of protein, carbohydrates and fat.
Frequently asked questions
How is it calculated?
Your basal metabolic rate comes from the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women. Multiplied by your activity factor, from 1.2 for little exercise to 1.9 for very hard exercise, it gives the calories that keep your weight steady. For a 30-year-old man of 170 cm and 68 kg that is a BMR of 1,598 kcal, and 2,476 kcal a day with moderate exercise.
How fast will I lose weight?
A deficit of 500 kcal a day adds up to 3,500 kcal a week, roughly 0.45 kg (1 lb) of body fat. Weight loss slows as you get lighter, so work it out again every few kilograms.
How are the macros worked out?
Each split is a share of your calories. Protein and carbohydrates have 4 kcal per gram and fat has 9, so 30% of 2,000 kcal from fat is 600 kcal, or 67 g.
Who is it not for?
It is an estimate for healthy adults. It does not fit pregnancy, breastfeeding, children or medical conditions; ask a doctor or dietitian before a big change.