Calorie calculator
Work out your daily calorie needs, basal metabolic rate, body mass index and your protein, fat and carbohydrate targets. Everything is calculated in your browser.
Please check the values you entered.
Daily nutrients
- Protein–
- Carbohydrates–
- Fat–
- Fibre–
Enter your waist and hip measurements to see your WHR and body shape.
Estimated body fat:
How the calculator works
- 1Basal metabolic rate (BMR)The energy your body uses at rest. We use the Mifflin-St Jeor equation: men 10 × weight + 6.25 × height − 5 × age + 5, women the same − 161. If your BMI is outside the normal range and your body fat is known, we use Katch-McArdle: 370 + 21.6 × lean body mass.
- 2Daily calorie needsBMR is multiplied by an activity factor (1.2–1.9). To lose weight we subtract 15%; to build muscle we add 10%.
- 3Protein, carbohydrates and fatTo stay fit 25% / 47% / 28%, to lose weight 28% / 43% / 29%, to build muscle 25% / 49% / 26% of calories. We suggest 14 g of fibre per 1,000 kcal.
- 4BMI and WHRBMI = weight / height² (m). WHR is your waist measurement divided by your hip measurement and shows where fat is stored. Body fat is estimated with the US Navy formula from neck, waist and hip measurements.
The result is a guide for healthy adults. If you are pregnant, have a medical condition (for example kidney disease) or train professionally, ask a doctor or dietitian.
Frequently asked questions
How many calories do I need a day?
It depends on your sex, age, height, weight and activity. The calculator works out your basal metabolic rate with the Mifflin-St Jeor equation and multiplies it by an activity factor.
How many calories should I eat to lose weight?
Eating about 15% less than you burn is a safe pace. The calculator applies this automatically when you choose the goal to lose weight.
What is a normal BMI?
For adults a BMI of 18.5–24.9 is considered normal. Muscular people can have a higher BMI without excess fat.
Is my data saved?
No. All calculations run in your browser and nothing is sent anywhere.
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