Find out how many calories you need each day — and how much protein to aim for. Takes about 30 seconds.
This uses the Mifflin-St Jeor equation — the most accurate formula for estimating daily calorie needs. Fill in your details below and get your personalised targets.
Your personalised targets
Want help putting this into practice? Come in for a free chat — no commitment.
These figures are estimates based on established formulas. Individual results vary. Always consult a healthcare professional before making significant changes to your diet.
A few things worth knowing before you dive in.
Maintenance calories is the number of calories your body needs each day to stay exactly as you are — not losing weight, not gaining it. Everything above that creates a surplus (useful for building muscle), everything below creates a deficit (useful for losing fat).
Protein keeps you full, preserves muscle when you're losing weight, and provides the building blocks your body needs to recover from exercise. Most people eating a typical diet get about half as much as they need. The goal shown is based on your bodyweight — aim to get close to it across the day rather than all at once.
The calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate formula for most people. It'll get you within 10–15% of your actual needs. Use it as a starting point, track your weight for 2–3 weeks, and adjust up or down depending on what's happening. Real-world feedback beats any formula.
No — but knowing your rough targets helps. Most of my clients don't count every calorie. Instead, we use these numbers to build awareness: eating enough protein, not eating too little overall, and spotting obvious gaps. The goal is to understand your intake, not obsess over it.
This calculator gives you a solid starting point. But if you want guidance tailored to your lifestyle, habits, and training — that's exactly what I do with clients. Book a free consultation and we can talk through what would actually work for you.
A calorie target is a starting point — not a plan. If you want someone to help you make sense of it and build something around your actual life, that's what I do.