Your Calorie Calculator

Estimate your basal metabolic rate, maintenance calories and a practical daily calorie target using the Harris–Benedict equation.

Your details

Sex used in equation

Age

Height (cm)

Weight (kg)

Activity level

Goal

Your estimated targets

Enter your details and select Calculate my calories to see your personalised estimate.

Basal metabolic rate

—

kcal/day

Estimated maintenance

—

kcal/day

Suggested daily target
—
kcal/day

Example macro split

—protein / day

—fat / day

—carbs / day

This calculator provides an estimate, not medical advice. Actual energy needs vary. Review progress over 2–3 weeks and adjust with support from a qualified professional, particularly if you have a medical condition, are pregnant, breastfeeding, under 18, or have a history of disordered eating.