Calorie calculatorHow many calories do you need?
Your BMR, your maintenance calories and your target, in a moment.
Your target
2,633 kcal a day
- Maintenance
- 2,633 kcal
- Basal metabolic rate
- 1,699 kcal
4You does this for you and adjusts it as your weight changes.
How your daily calories are worked out
First we estimate your basal metabolic rate: the energy your body burns at rest. The calculator uses the Mifflin-St Jeor equation, the best fit for most adults: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women.
That number is multiplied by your activity level (from 1.2 if sedentary to 1.9 if you train twice a day) to get your maintenance calories.
Finally it's adjusted to your goal: minus 20% to lose fat, plus 10% to build muscle without gaining too much fat.
What to do with the result
Treat it as a starting point. Equations carry an error of around 10%, and your real expenditure depends on how much you move outside the gym.
Eat that amount for two or three weeks and watch your weight trend, then adjust by 100 to 150 kcal if needed.
FAQ
How many calories do I need to lose weight?
Around 20% below your maintenance calories. If you maintain on 2,400 kcal, that's about 1,900 to 2,000 kcal a day.
What is BMR?
The calories your body burns at complete rest just to keep its vital functions going. It's usually 60 to 70% of your daily expenditure.
Which activity level should I pick?
Count your whole day, not just training. If you're unsure between two levels, choose the lower one: people tend to overestimate.
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