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How I calculate
- Energy: resting metabolic rate with Mifflin-St Jeor, multiplied by your activity level (1.4, 1.6, 1.8, 2.0). To lose weight, 15% is subtracted (at most 600 kcal). To build muscle, 10% is added (at most 400 kcal).
- Protein: 1.2–1.6 g per kilo of body weight depending on activity, 1.8 g per kilo to lose weight, and 2.0 g per kilo to build muscle. If your BMI is over 30, protein is calculated from the weight you would have at BMI 30.
- Fibre: 25 g a day for women and 35 g for men, from the Nordic Nutrition Recommendations.
The formula
Resting metabolic rate = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. Then multiplied by the activity level.
| Activity | PAL | Man, 30, 180 cm, 80 kg | Woman, 30, 167 cm, 65 kg |
|---|---|---|---|
| Not very active | 1.4 | 2,490 kcal | 1,940 kcal |
| Lightly active | 1.6 | 2,850 kcal | 2,210 kcal |
| Active | 1.8 | 3,200 kcal | 2,490 kcal |
| Very active | 2.0 | 3,560 kcal | 2,770 kcal |
Per day, to maintain weight.
Sources: A new predictive equation for resting energy expenditure in healthy individuals · Nordic Nutrition Recommendations 2023
Questions
How many calories do I need a day?
Man, 30, 180 cm, 80 kg, lightly active, maintaining weight: about 2,850 kcal, 112 g protein and 35 g fibre a day. Woman, 30, 167 cm, 65 kg, lightly active, maintaining weight: about 2,210 kcal, 91 g protein and 25 g fibre a day.
Which formula is used?
Resting metabolic rate = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women.
How much should I cut to lose weight?
The calculator subtracts 15% of your energy need, at most 600 kcal a day.
Is what I enter stored?
No. Everything is calculated in your browser. Nothing you enter is sent to or stored by me.
General information for healthy adults, not medical advice.