Calorie Calculator

Estimate your daily calorie and macronutrient targets based on your personal stats and goals.

1 Your Details

Biological Sex

Age (years)

Weight (kg)

Height (cm)

BMI (auto-calculated)

⚠️ BMI >30 detected. Calculations will use obesity-adjusted body weight (ideal body weight at BMI 25 + 40% of the difference between your actual and ideal weight). This provides a more clinically accurate estimate of your energy needs.

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

Rate of loss

Rate of gain

Daily Calorie Target

—

kcal / day

—

✦ Calorie Breakdown

Basal Metabolic Rate (BMR) —

Protein basis —

Activity multiplier (exercise + daily movement) —

Total Daily Energy Expenditure (TDEE) —

Daily adjustment for goal —

Target calories —

✦ Macronutrient Targets

—

grams

Protein

—

grams

Carbs

—

grams

Fat

Protein Carbohydrate Fat

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.