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Calorie Calculator

Fill in your sex, age, height and weight, say how much you move and what you want from your weight — the daily figure appears at once, along with the split into protein, fat and carbs.

Your daily norm
  • To keep the weight
  • At complete rest
  • Protein
  • Fat
  • Carbs

This is an estimate, not a measurement: for one person in three the real number differs by more than a tenth. Take it as a starting point — weigh yourself for two weeks, and if the weight does not move, shift the norm by 100–200 kcal.

Everything is counted in your browser: the weight, the height and the age stay on this device and are remembered only here, so that you do not type them again. Nothing is sent anywhere.

Nearby: BMI Calculator · Unit Converter · Percentage Calculator · Online Timer

How to use

  1. Choose the units — kilograms and centimetres, or pounds and feet.
  2. Enter your sex, age, height and weight. The numbers update as you type; there is no button to press.
  3. Pick how much you actually move. Most people overrate this by one step: three sessions a week with a desk job is «1–3 times», not «3–5».
  4. Choose the goal. Under the figure you will see how fast the weight should move at that norm.

Good to know

Which formula and why

Mifflin–St Jeor. It is newer and closer to reality than the Harris–Benedict equation from 1919, which was fitted on people of a different build and overstates the norm by about five per cent. Both give an estimate rather than a measurement — the spread of any such formula is around a tenth in either direction.

The figure is a starting point, not a verdict

For one person in three the real requirement differs by more than ten per cent: metabolism, muscle mass and how much you fidget all matter, and none of them fit into four input fields. Use the number for two weeks, weigh yourself, and if the weight does not move the way you wanted, shift the norm by 100–200 kcal. That correction is worth more than any formula.

Where the lower limit comes from

If the deficit you choose takes the norm below 1200 kcal for a woman or 1500 for a man, the page raises it back and says so. This is not physiology but caution: on such figures it is hard to get enough protein and vitamins from ordinary food, and going lower is a decision for a doctor, not a calculator.

Why protein is counted from weight

Protein is set at 1.6 g per kilogram of body weight, not as a share of calories. A share would drift with every change in intake — cut the calories and the protein target falls exactly when it matters most. Fat is a quarter of the calories: below that, hormones and vitamin absorption suffer. Carbohydrates take what is left, because that is where they belong.

Frequently asked questions

How many calories should I eat to lose weight?

Take the maintenance figure and subtract 500 a day — that is about half a kilogram a week, and the page shows exactly that. A bigger deficit does not speed things up in any useful way: past a point the body gives up muscle along with fat, and the weight comes back.

Why is my number different from another calculator?

Because of the formula and the activity multiplier. Calculators using Harris–Benedict give about five per cent more, and some of them count «moderately active» differently. Neither is measuring you — both are guessing from the same four numbers.

Which activity level should I pick?

Rate yourself one step lower than you first want to. «Moderate» means three to five real training sessions a week on top of a normal day of walking; if the rest of the week is spent at a desk and in a car, the honest answer is one step down.

Does the calculator work for children or during pregnancy?

No. Mifflin–St Jeor was derived on adults, and the norm during pregnancy, breastfeeding or growth is set differently. For those cases the figure here is not just imprecise, it is the wrong kind of answer.

Where is my weight and height stored?

On this device only. The numbers are remembered in the browser so you do not type them again, and they are not sent anywhere: the whole calculation happens on the page. The page works with the network switched off.

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