Calorie Calculator
Estimate your daily calorie and macronutrient targets based on your personal stats and goals.
1 Your Details
A note on how we calculate this. In this BMI range, the standard equations tend to overestimate energy needs, so we use an adjusted body weight instead — ideal body weight at a BMI of 25, plus 40% of the difference from your current weight. This gives you a more accurate estimate.
2 Planned Exercise
Select based on your deliberate exercise sessions only — gym, running, sport, etc. Do not include your job or general daily movement.
3 Daily Movement & Occupation
How active are you outside of planned exercise? Movement from your job and daily lifestyle can significantly affect your total energy needs.
4 Your Goal
5 Get Your Results
Enter your details below to receive your personalised calorie and macro targets.
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Daily Calorie Target
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kcal / day
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✦ Calorie Breakdown
Basal Metabolic Rate (BMR)
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Protein basis
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Activity multiplier (exercise + daily movement)
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Total Daily Energy Expenditure (TDEE)
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Daily adjustment for goal
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Target calories
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✦ Macronutrient Targets
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grams
Protein
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grams
Carbs
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grams
Fat
Protein
Carbohydrate
Fat
If you would like structured support from a clinical team, you may want to look at Momentum — our six-month program for adults interested in sustainable weight loss, and preventing and managing type 2 diabetes or other weight-related metabolic conditions.
Disclaimer: These figures are estimates based on established equations (Mifflin-St Jeor). Where BMI exceeds 30, obesity-adjusted body weight (Devine IBW + 40% correction) is used. Individual requirements vary depending on body composition, metabolic health, and other factors. These targets are a starting point only. For personalised nutrition advice, consult an Accredited Practising Dietitian.