Calorie calculator: how many calories a day
Age, height, weight and activity give your maintenance calories and a target for your goal.
- Runs on your device
- No sign-up
- Works offline after a visit
Protein and carbs give 4 kcal a gram, fat gives 9 kcal a gram. The split is a way to share out the target, not a diet rule. Estimates only, not medical advice: talk to a doctor or dietitian before a weight-loss plan, especially if you are pregnant, under 18 or have a medical condition.
How to work out your daily calories
- Pick your sex, age, height, weight and how active you usually are.
- Choose a goal to lose, maintain or gain weight, and a macro split.
- Read your target calories, the bars for each goal and the grams of protein, carbs and fat.
Questions
How are the calories calculated?
Basal metabolic rate (BMR) comes from the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then + 5 for men or − 161 for women. Multiplying BMR by an activity factor from 1.2 to 1.9 gives maintenance calories (TDEE). A man of 30, 180 cm and 80 kg has a BMR of 1,780 kcal.
How are the goal calories worked out?
Body fat holds roughly 7,700 kcal per kilogram, so a daily gap of about 550 kcal adds up to about 0.5 kg a week. This is a planning estimate, not a precise rule: early weight change is mostly water, and the real change varies from person to person.
What is the lowest calorie intake without medical supervision?
Harvard Health says calorie intake should not fall below 1,200 a day for women or 1,500 a day for men, except under the supervision of a health professional. The tool shows a caution when a target goes below those figures.
Is this medical advice?
No. It is an estimate from a standard equation, and it cannot measure your metabolism. Talk to a doctor or dietitian before a weight-loss plan, especially if you are pregnant, under 18, or have a medical condition.
Reviews
No reviews yet. Be the first.