Tools / Health & family
Daily calorie needs
Enter age, weight, height and activity to see the calories to lose, keep or gain weight — with protein, carbs and fat, litres of water and your BMI.
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Sex
Mifflin-St Jeor estimate — you may differ by ±10%. Drink more in summer heat.
How to use it
- Pick male or female and enter age, weight and height.
- Pick your activity and goal.
- Use the calories and protein as your daily target.
Questions
How fast should I lose?
A 500-calorie daily deficit is about 0.5 kg a week — a safe pace for most people.
Why so much protein?
1.6–1.8 g per kg protects muscle while you lose and keeps you fuller.
Is it for everyone?
For healthy adults. Pregnant or breastfeeding women and people with chronic conditions should see a doctor or dietitian.