Calculate Your Daily Calories, BMR and BMI
This default example represents an estimated calorie target for losing body fat for a 35-year-old woman, 165 cm, 76 kg, exercising 1–3 times per week. Use the calculator below to personalise it.
Review or update your details to estimate your daily calories, BMR, BMI, protein, carbohydrates and fat based on your goal and activity level.
Your Estimated Daily Target
Estimated maintenance calories
kcal per day
- Protein
- g
- Carbs
- g
- Fat
- g
- Basal Metabolic Rate (BMR)
- kcal
- Body Mass Index (BMI)
The estimated energy your body uses each day at complete rest.
BMI is a general screening measure and does not distinguish between body fat and muscle.
Please note: This calculator uses the Mifflin–St Jeor equation and is intended for adults aged 18 and over. It provides general estimates for informational purposes only, and actual requirements vary. It does not account for medical conditions or individual dietary needs and is not a substitute for advice from a GP or registered dietitian. It may not be suitable during pregnancy or breastfeeding, or for anyone with an eating disorder or a history of disordered eating.
Recipe ideas for Weekly meal prep for 1,800 kcal
This suggested day is based on your calculated daily calorie target. You can edit the recipes or switch to the weekly plan.
Prepare a small set of recipes for 3, 2 and 2 days instead of cooking every meal from scratch.
A dessert or snack is recommended. It can help this menu get closer to your calorie and protein targets.
The menu aims to stay within ±5% of your calorie target. Nutrition reflects the planned servings; preparation and cooking time counts each recipe once.
Breakfast
524 kcal · 18 min
Lunch + Dinner
Two meals
1,232 kcal · 60 min
Your daily goal
1,800 kcal
Today’s suggested menu
1,756 kcal
How it fits
Good match
44 kcal below your goal · within ±5%
Protein
133 / 137 g
Carbs
169 / 176 g
Fat
61 / 61 g
Fibre
18 g
Prep + cooking time
78 min
Turn today’s targets into a practical weekly plan
Sign in to organise recipes into three prep sessions, adjust the week to suit you and save it for later.
Understanding Your Calorie Calculator Results
Each number answers a different question. Together, they provide a practical starting point for planning your daily food intake.
Daily Calorie Target
This is the estimated daily intake for your selected goal. The calculator uses your maintenance calories for maintaining weight, 10% less for losing body fat or 10% more for building muscle.
Maintenance Calories
This estimates how much energy you use during a typical day at your selected activity level. Eating close to this amount may help you maintain your current weight over time.
Basal Metabolic Rate (BMR)
BMR is the estimated energy your body uses at complete rest for essential functions such as breathing and circulation. It is part of the calculation, not a recommended daily intake.
Body Mass Index (BMI)
BMI compares weight with height and is a general screening measure for adults. It does not distinguish between muscle and body fat, so it should not be treated as a diagnosis.
How This Calculator Works
The result is calculated in three stages. Values are rounded to make the final daily targets easier to use.
Estimate resting energy
The Mifflin–St Jeor equation estimates BMR from your weight, height, age and the sex used in the formula.
Basal Metabolic Rate (BMR)
Account for activity
Your BMR is multiplied by the selected activity factor to estimate your maintenance calories.
Apply your goal and calculate macros
The goal adjusts calories by 0% or 10%. Protein is based on body weight and goal, fat is set at 0.8 g per kg, and carbohydrates use the remaining calories.
Maintenance Calories
Make Your Results Work for You
Use your target as a starting point and review your progress over time. Recalculate when your activity or goals change, and explore recipes with nutrition calculated per serving.
Frequently Asked Questions
No. A calorie calculator provides an estimate based on population formulas and the activity level you select. Your actual needs can vary, so use the result as a starting point and review your progress over time.
BMR estimates the energy your body uses at complete rest. Maintenance calories include your estimated daily activity, so they are higher than BMR for most people.
If you select losing body fat, the calculator sets your target 10% below estimated maintenance. If you select building muscle, it sets the target 10% above maintenance. The two values are the same when maintaining weight is selected.
BMI is one general screening measure, not a complete assessment of health. It does not distinguish between muscle and fat, and factors such as waist measurement, body composition and medical history may provide important additional context.
For further general guidance, read about understanding calories from the NHS and the limitations of BMI from the HSE.