Calorie needs
Sex, age, weight, height, activity: your BMR and daily needs, with lose / maintain / gain targets.
⚠️ Informational plan only. For any medical situation (diabetes, pregnancy, eating disorder…), talk to a healthcare professional.
How it works
Your basal metabolic rate (BMR) is the energy your body burns at complete rest, estimated here with the Mifflin-St Jeor formula — the most accurate according to the Academy of Nutrition and Dietetics.
BMR is multiplied by your activity level (1.2 sedentary to 1.9 extremely active) to get your total daily energy expenditure: the calories that maintain your current weight.
Losing or gaining
A deficit of about 500 kcal/day yields roughly 0.5 kg of loss per week — the sustainable pace. For muscle gain, a 250–300 kcal surplus builds muscle while limiting fat. Below 1,500 kcal/day (women) or 1,800 (men), seek medical advice.
A full nutrition plan, not just a number
Pick your goal and the tool builds your plan: target calories (with a safety floor), macro split — protein by body weight (1.6–2 g/kg), fat ~30% of calories, carbs as the remainder — meal breakdown and a sample day. The “Copy my plan” button takes it anywhere.
FAQ
Which formula is used?
Mifflin-St Jeor (1990): 10×weight + 6.25×height − 5×age, +5 for men, −161 for women. It outperforms Harris-Benedict.
Which activity level should I pick?
Count real activity only: a desk job plus 3 workouts a week = “moderately active”. Most people overestimate.
How accurate is this?
Within about ±10%: metabolism varies with muscle mass and genetics. Adjust based on your actual weight change over 2–3 weeks.
How is the macro split calculated?
Protein: 1.6–2 g per kg of body weight depending on the goal (it preserves muscle and satiates). Fat: about 30% of calories (hormones, vitamins). Carbs: the remainder, as fuel. A proven baseline you can adjust to your food preferences.