Calorie Calculator
Work out the calories a day that suit your goal, with the protein, carbohydrate and fat behind the figure.
Calorie Calculator
Calories a day for your goal
1,786
- Calories to stay the same1,786
- Calories burnt at rest1,299
- Protein a day (g)112
- Carbohydrate a day (g)201
- Fat a day (g)60
Works out in your browser. Nothing you type is sent anywhere.
In short: Calorie Calculator
For the details entered, staying at the same weight takes about 1,786 calories a day, and the goal chosen gives a target of 1,786. That works out at roughly 112 grams of protein, 201 grams of carbohydrate and 60 grams of fat.
What is Calorie?
Your daily calorie need is the energy your body uses at rest, multiplied by how active you are, then adjusted for whether you want to lose, hold or gain weight.
How is Calorie calculated?
Start from the resting rate, multiply by the factor for your activity level, and then add or subtract for the goal. The macronutrient grams come from splitting the target by the share each one takes, divided by the calories a gram of it carries.
- BMRthe calories used at complete rest
- fthe activity factor, from barely active to very active
- goalthe daily adjustment for losing or gaining
A worked example
| Sex | Female |
|---|---|
| Age (years) | 28 |
| Height (cm) | 160 |
| Weight (kg) | 60 |
| How active are you | light |
| Your goal | Stay the same |
| Result | |
| Calories a day for your goal | 1,786 |
| Calories to stay the same | 1,786 |
| Calories burnt at rest | 1,299 |
| Protein a day (g) | 112 |
| Carbohydrate a day (g) | 201 |
| Fat a day (g) | 60 |
Every figure in this table is produced by the same calculation the tool above runs.
How to use this calorie calculator
- Enter your sex, age, height and weight.
- Choose the activity level that honestly matches your week.
- Choose whether you want to lose, hold or gain.
- Read the target, and the macronutrient split underneath it.
Questions people ask
How many calories should I cut to lose weight?
A daily deficit of around five hundred calories is the usual starting point, which tends to produce slow, sustainable loss. Larger deficits work faster and are harder to hold, and can cost muscle. The figure here uses that moderate adjustment.
Which activity level should I pick?
Most people overestimate it. A desk job with a couple of gym sessions a week is light, not moderate, and moderate means genuine exercise on most days. Picking one level lower than you first think is usually closer to the truth.
Is the macronutrient split a rule?
No, it is one reasonable division and plenty of others work. Protein needs in particular vary with training and age, and someone lifting weights usually wants more than this split gives. A dietitian can set it properly for you.
Why is my weight not moving on this figure?
Because it is an estimate from population averages, and your real need may sit above or below it. Track what you actually eat and what the scale does over two or three weeks, then adjust the figure rather than the effort. Water weight hides real change over shorter periods.
Accuracy and sources
For general information. Not medical advice.
Checked by the Daytoolz team on 16 October 2026. How we check our tools.
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