Free, no sign-up

How many calories do you need a day?

Your daily target to maintain, lose or gain weight. It updates as you type, and every result shows the formula behind it.

  • Mifflin-St Jeor equation, the standard used by dietitians
  • Pounds and feet, or kilograms and centimeters
  • Nothing you enter leaves your browser

Your Details

Sex
Height
ft
in
Your goal

Your daily calories – calories a day

Enter your sex, age, height and weight to see your daily calories.

A starting macro split

Protein
Carbs
Fat

Protein at 1.6 g per kg of body weight, fat at 30% of calories, carbs make up the rest.

How this is calculated

Estimates for healthy adults, not medical advice. Methods and sources

Calories burned calculators

Pick an activity. Each one uses your weight, time and effort.

No calculator matches that yet. Try All Activities.

Steps to miles

Distance from your step count and height.

Open the full steps calculator
Distance
4.58 miles (7.38 km)