WORK OUT YOUR DAILY CALORIE INTAKE USING MY HANDY CALCULATOR.

Input your current body data into the calculator below. This will work out your daily calorie intake, as well as dividing up the amount of protein, carbs and fats you will need day by day.

The calculator we use adopts the Mifflin St. Jeor equation, which is a widely used formula to calculate Basal Metabolic Rate (BMR), estimating the number of calories your body burns at rest. It considers age, gender, weight, and height, making it a reliable tool for determining daily calorie needs.

The working is shown here:

First it calculates basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

The calorie count is then adjusted based on your goal:

Weight loss: Reduce by 10-20%
Weight gain: Add 500 calories
Weight maintenance: Unchanged

This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

Weight loss: 40/40/20 (carbohydrates/protein/fats)
Weight gain: 40/30/30
Weight maintenance: 40/30/30

These daily grams of each "macro" come from applying those percentages to your daily calorie number. Each gram of a macronutrient is "worth" this many calories:

Protein: 4 calories
Carbs: 4 calories
Fats: 9 calories