Calorie Calculator

Use this calorie calculator to estimate your daily calorie needs and protein, carbohydrate and fat targets based on your age, height, weight, activity level and goal, giving you a practical starting point whether you want to lose body fat, maintain your weight or build muscle. Explore our high-protein recipes, easy dinners and low-calorie meal prep ideas for simple, balanced meals.

Calculate Your Daily Calorie and Macro Targets

Enter your details to estimate the calories, protein, carbohydrates and fat that may suit your goal and activity level.

What is your goal?
Sex used in the formula
years

cm

kg

Activity level

Choose the option that most closely reflects a typical week.

Your Estimated Daily Target

kcal

Estimated maintenance calories

kcal per day

Protein
g
Carbs
g
Fat
g

This calculator uses the Mifflin–St Jeor equation and provides estimates for adults only. Actual requirements vary, and the results are not medical or personalised dietary advice. It may not be suitable during pregnancy or breastfeeding, or for people with a medical condition or a history of disordered eating.