Free Tool
Weight Loss Calorie Calculator
Find out exactly how many calories you should eat each day to lose weight at a healthy, sustainable pace — with a personalised macro breakdown to match.
Your personalised plan appears here
Fill in your details and hit calculate to see your daily calorie targets for weight loss, plus a recommended macro split.
Your maintenance calories
This is what you burn daily. Eat below it to lose weight.
Choose your weight-loss pace
Suggested daily macros (at steady pace)
These figures are estimates based on the Mifflin-St Jeor equation and general activity multipliers. They are not medical advice. Consult a healthcare professional before starting any weight-loss programme.
Support your goals
Explore our metabolism, energy and appetite-support supplements to complement your calorie deficit.
How the calorie calculator works
This calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a day. It uses the Mifflin-St Jeor equation, widely regarded as the most accurate predictive formula for resting metabolic rate, then multiplies it by an activity factor based on how active you are.
To lose weight, you need a calorie deficit — eating fewer calories than you burn. A deficit of roughly 7,700 kcal equals about 1 kg of fat loss, which is why a daily deficit of ~550 kcal produces around 0.5 kg of loss per week.
Tips for sustainable fat loss
- ✓ Prioritise protein — it preserves muscle in a deficit and keeps you full.
- ✓ Aim for steady, gradual loss rather than crash dieting.
- ✓ Strength train to retain lean mass while you cut.
- ✓ Stay hydrated and prioritise sleep — both affect appetite hormones.
- ✓ Recalculate every 4-6 weeks as your weight changes.
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