Calorie calculator
Fill in your details and we'll estimate your daily calories.
Your result
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This is an estimate. It doesn't replace advice from a nutritionist or doctor.
How are your calories calculated?
We use the Mifflin-St Jeor equation to estimate the calories your body burns at rest. Then we multiply that number by your activity level to get your maintenance calories.
To gain muscle we add 10%, to lose fat we subtract 20%, and to tone up we keep the same calories. For safety, your target never drops below your resting calories. Suggested protein is 1.6 to 2.2 g per kilogram of body weight; if your BMI is 30 or higher, we calculate it from the weight that would match a BMI of 25 for your height.
If you want a training and nutrition plan made for you, a Muscletitan trainer can help.