Health Calculators
Calorie Calculator
Estimate your daily calorie target for your goal, along with a simple protein, carb and fat breakdown.
About the Calorie Calculator
A calorie calculator helps you set a realistic daily energy target based on your body and goal. Whether you want to lose fat, maintain, or build muscle, matching your intake to your needs is what drives results.
This tool estimates your maintenance calories from the Mifflin-St Jeor equation and adjusts them for your goal, then suggests a starting macronutrient split.
How to use the Calorie Calculator
- Enter your gender, age, height and weight.
- Choose your activity level and goal.
- Click Calculate Calories for your target and macros.
How the calculation works
Target calories = TDEE + goal adjustment
Lose ≈ −500 kcal/day · Gain ≈ +500 kcal/day
Lose ≈ −500 kcal/day · Gain ≈ +500 kcal/day
Example
With a maintenance of 2,200 kcal, a weight-loss target would be about 1,700 kcal/day with roughly 140 g protein.
Frequently asked questions
A moderate deficit of around 500 kcal below maintenance supports roughly half a kilogram of fat loss per week.
Macros are the three energy nutrients — protein, carbohydrate and fat — that make up your total calories.
A common starting point is about 1.6–2.2 g of protein per kilogram of body weight for active people.
No, it provides general estimates only. Consult a professional for personalised nutrition advice.