Maintenance
An estimate of calories that may keep your weight broadly stable at your current activity level.
FREE CALORIE CALCULATOR
Your nutrition.
A clearer starting point.
Estimate maintenance calories, a starting calorie target and protein for your goal. No email required.
HOW TO USE YOUR RESULTS
Start realistically. Adjust as you go.
Your activity estimate and individual needs can change the result. You don’t need to hit one exact number every day.
Your goal
Weight loss uses a modest 15% reduction. Maintenance uses the same estimate. Weight gain uses a 10% increase. These are starting assumptions, not a personalised prescription.
Protein
The starting target uses 1.6g per kg of your current weight for an adult who exercises. Your ideal amount may differ, particularly at a higher body weight or with a medical condition.
How are these estimates calculated?
We use the Mifflin–St Jeor equation to estimate resting energy needs, then multiply by the selected activity factor (1.2–1.9). Sex is an input because the original equation uses different constants. The estimate may be less representative for some people.
The calculator doesn’t suggest a weight-loss target for a BMI below 18.5, or a calculated target below 1,200 kcal (female equation) / 1,500 kcal (male equation). These screening limits do not guarantee a suitable intake.
Sources: Mifflin–St Jeor study and ISSN protein and exercise position statement.
PUT YOUR NUMBERS INTO PRACTICE
A plan around your real life.
Want help turning your starting point into everyday habits? We can build realistic training and nutrition guidance around you.
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