Daily calorie calculator

Enter your details to see how many calories you need per day for your goal, with a protein, carb and fat split.

How is it calculated?

We use the Mifflin-St Jeor equation — the most accurate for basal metabolic rate — then multiply by an activity factor. For weight loss we subtract 20%, for gain we add 10%.

How many calories to lose 1 kg a week?

1 kg of fat is about 7,700 kcal, so you would need a 1,100 kcal daily deficit — too much for most people. Half a kilo a week is healthier.

Do I need to count calories every day?

Not necessarily. Track for the first two weeks to learn portion sizes, then you can estimate by eye.

⚠️ Results are estimates for general education. See a dietitian for a plan that fits your situation.