The first step in any weight plan is knowing your daily calorie needs. The tool calculates your basal metabolic rate (calories burned at rest), your total needs based on activity, and the calories that fit your goal.
It also suggests a macronutrient split, protein based on your weight, moderate fat and the rest from carbs, plus a suggested daily water intake.
How to use it
- Choose metric or imperial, then sex, age, weight and height.
- Pick your real weekly activity level.
- Choose your goal: lose, maintain or gain.
- Read your daily calories and macro targets.
Features
- Mifflin-St Jeor, the most accurate equation for adults.
- 5 activity levels and 4 goals.
- Protein, fat and carbs in grams.
- Warning below a safe calorie floor.
- Suggested daily water intake.
Tip: Losing about 0.5 kg (1 lb) a week is realistic and sustainable. Track your weight for two weeks and adjust by 100–200 kcal if nothing changes, as calculators are estimates.
Privacy
The tool runs in your browser and your data is not sent to our servers. Free, with no sign-up.