Daily calorie calculator
Enter your sex, age, weight, height and activity — I'll estimate how many calories you burn a day and how much to eat for your goal.
It's an estimate, not a measurement: two people with the same numbers burn different amounts. Eat like this for two or three weeks and watch your bodyweight — it's more accurate than any formula.
How I work it out
First comes resting energy with the Mifflin–St Jeor formula (Mifflin et al., 1990): 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men and minus 161 for women. That's what you burn at rest: breathing, heartbeat, body heat.
Then I multiply it by an activity factor — from 1.2 for a desk life to 1.9 for hard physical work plus training. That gives maintenance: the intake at which your bodyweight holds steady.
- Bulk — 5–15% above maintenance: a slow gain where muscle grows, not just fat.
- Cut — 10–20% below: a moderate deficit that makes it easier to keep your muscle and strength.
The formula is off for everyone in their own way: by a hundred or two calories, sometimes more. So treat it as a starting point, not the answer: eat like this for two or three weeks, weigh yourself under the same conditions and adjust by 100–200 kcal. How exactly is in the guides on calories for muscle gain and cutting without losing muscle. Daily protein is in the protein calculator.
I don't track food, but I do track bodyweight and workouts. Weigh in once a week in the diary: after two or three weeks the trend shows whether the formula got you right.
Prefer Telegram? Open the bot — same diary.