Free Calorie Calculator

Free HEA

Calorie Calculator

Take the guesswork out of your daily calories.

Want to lose weight, maintain your weight or gain muscle? Use the free calculator below to find your estimated daily calorie target.

Simply enter your details, choose your activity level and goal, then click Show Results.

✅ Free to use — no email address or sign-up needed.
🔒 Your details are only used to calculate your results.

👇 Find your starting point below.

HEA HEALTH HUB

Find Your Daily Calorie Starting Point

Want to lose weight, maintain or gain muscle? Get your estimate and explore a programme for your goal—no email needed.

1. What is your goal?

🔥 Lose Weight ⚖️ Maintain Weight 💪 Gain Muscle

2. Male or female equation Age (years) Weight unit Weight (kg) Height unit

Height (cm)

3. Your usual activity level

Consider work, walking and exercise across your whole week. These categories are approximate. Exercise is already included in your estimate, so do not add workout calories again.

Your starting point—not a fixed rule

Everyone’s calorie needs are different. This calculator provides an estimate; your actual needs may vary. Review your average weight trend, energy and wellbeing over several weeks rather than reacting to daily fluctuations.

If you’re unsure what’s appropriate for you, speak to your GP or a registered dietitian, particularly if you have a medical condition, take medication affecting your weight or appetite, or have a history of eating disorders. If you are underweight, seek individual advice before choosing weight loss.

For adults aged 18+. Not intended for pregnancy or breastfeeding, or as a personalised medical nutrition plan.

How does this calculator work?

The Mifflin–St Jeor equation estimates resting energy:

Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5.
Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161.

Resting energy × activity factor = estimated maintenance calories (TDEE).

Weight loss: 15% below maintenance.
Maintenance: no adjustment.
Muscle gain: 10% above maintenance.

Activity factors and goal adjustments are separate from the equation. A calorie surplus does not guarantee muscle gain; resistance training, nutrition and recovery also matter.

Low automated weight-loss targets are not displayed. This does not mean every higher target is suitable for everyone. The programme link remains available for information and does not confirm suitability.

Your entries are not saved or sent by this calculator.

Please note: Your result is an estimate, not a personalised nutrition prescription. Individual needs vary. If your goal is to gain muscle, combine your calorie target with a suitable resistance training plan, eating more alone won’t guarantee muscle growth. This calculator is intended for adults aged 18+ and is not suitable during pregnancy or breastfeeding. If you have a medical condition or a history of eating disorders, seek advice from a qualified healthcare professional before changing your calorie intake.