Enter your details and choose a goal
Activity level is usually the largest uncertainty. Choose the option that best describes a typical week, then use the result as a starting point and observe your weight trend for 2–3 weeks.
Your estimated daily target
kilocalories per day
Resting energy
Weight maintenance
Goal adjustment
Macronutrients
Fat
Carbohydrate
How should you use the result?
Keep a similar calorie average for 2–3 weeks and observe your weight trend under comparable conditions. If the trend does not match the goal, change the daily value by a small step, such as 100–150 kcal.
Protein is based on current body weight. With substantial excess weight, this may overestimate the protein target; a registered dietitian can select a more appropriate reference weight.
Calculations take place entirely in your browser. The details you enter are not sent to the server.
Method and limitations
- Resting energy is estimated with the Mifflin–St Jeor equation using age, the sex used by the equation, body weight and height.
- Maintenance calories equal resting energy multiplied by the selected activity factor. Actual expenditure can differ substantially.
- A deficit or surplus is a simple percentage adjustment, not an individual obesity-treatment or sports-nutrition plan.
- Protein and carbohydrate provide 4 kcal/g, while fat provides 9 kcal/g. Carbohydrate receives the energy left after protein and fat.
- General adult AMDR ranges are 10–35% of energy from protein, 20–35% from fat and 45–65% from carbohydrate.
Important: this is an educational tool for generally healthy adults. It does not replace medical history, body-composition measurement or an individual nutrition plan.
Sources
- Mifflin et al. — predictive equation for resting energy expenditure, American Journal of Clinical Nutrition (1990)
- FAO/WHO/UNU — Human energy requirements
- National Academies — Dietary Reference Intakes: Macronutrients
- International Society of Sports Nutrition — protein and exercise position stand (2017)