Calorie Calculator
This calculator works out how many calories you need each day to maintain, lose or gain weight, using the Mifflin-St Jeor equation recommended by the Academy of Nutrition and Dietetics. Enter your sex, age, height and weight, choose your activity level from sedentary to extra active, and pick a goal from losing weight fast to gaining weight. It first works out your Basal Metabolic Rate (BMR), the calories your body burns at rest, then multiplies this by your activity level to give your Total Daily Energy Expenditure (TDEE), the calories you burn including everyday movement and exercise. Your results show your BMR, your maintenance calories, a daily calorie target adjusted for your chosen goal, and the estimated weekly weight change that target should produce. Below this you get a breakdown of calorie targets for every goal, plus an estimated macronutrient split of protein, carbohydrates and fat in grams for a balanced diet. Use it to set a realistic daily target before planning meals or a training programme, and be honest about your activity level, as overestimating it is a common reason people fail to lose weight. These are population-level estimates only, not medical advice, so check with a doctor or registered dietitian before making major changes to your diet.
