Daily calorie calculator
Enter your details to see how many calories you need per day to lose fat, maintain or build muscle – with a protein, carb and fat split. Free, no sign-up.
Save your result and track your meals daily
How are your calories calculated?
We use the Mifflin–St Jeor equation, one of the most accurate ways to estimate your basal metabolic rate (BMR): the calories you burn at complete rest.
We multiply it by an activity factor to get your maintenance calories (TDEE): what your body really burns in a day.
To lose fat we subtract 500 kcal (about 0.5 kg a week); to build muscle we add 300 kcal. We never go below a safe minimum.
Protein is 1.8 g per kg of body weight, fat is 25% of calories and carbs fill the rest. These are general estimates, not medical advice.
Frequently asked questions
How many calories do I need a day?
It depends on your age, height, weight, activity and goal. Enter your details in the calculator above for a personal number.
How many calories should I cut to lose weight?
A deficit of about 500 kcal a day gives roughly 0.5 kg of loss per week, a safe and sustainable pace for most people.
How much protein do I need?
Around 1.6–2.2 g per kg of body weight if you train. We use 1.8 g as a middle value.
Can this replace seeing a doctor?
No. It is a general estimate. Talk to a doctor or dietitian if you have a medical condition, are pregnant or have chronic illness.