This calorie calculator was created by certified fitness and nutrition professionals at Create PT. It gives you a tailored estimate based on your age, activity level, body type and goals, whether that is fat loss, muscle gain, or maintenance. Calculators offer a useful baseline, so we recommend using them alongside professional guidance for the best results.
Your daily calories and macros for the goal you choose, with a protein target that protects lean muscle.
Your basal metabolic rate is 0 kcal a day.
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27 calculations so far.
ONS Annual Survey of Hours and Earnings 2025, HMRC rates for 2026/27, and published rates and prices collected August 2026. Reviewed 20260809.
Use our calorie calculator to work out your, or your client’s, recommended calorie intake. It also gives you your BMR and a macronutrient breakdown.
BMR, or basal metabolic rate, is worked out from your body metrics. It is how many calories you would burn at rest without any activity, and it makes up 60 to 75 per cent of daily calorie burn.
Your recommended intake takes your activity levels and goals into account. It is how many calories you should eat each day to reach your body composition goal, based on how much you move in a week.
The macro breakdown is adjusted to your goals and body type, setting how much protein, fat and carbohydrate to aim for.
This is a general estimate, not clinical advice. A health condition, medication or pregnancy changes the picture, so speak to a professional.
Energy, sleep and hunger tell you more than a formula. Use the number as a starting point and adjust to how you respond over a few weeks.
We estimate lean mass from your body type. A DEXA scan or calipers would be more precise, and would sharpen your protein target.
Calories are one part of it. What those calories are made of decides how you look, train and recover.
Enter the same details into three calculators and you will get three answers, often a few hundred calories apart. That is not a mistake. Each uses a different equation to estimate your basal metabolic rate, and a different set of activity multipliers on top. Ours uses the revised Harris-Benedict equation, one of the most established, then a standard activity matrix.
Treat the number as a starting point, not a fixed truth. Your real maintenance calories only become clear once you eat at a set level for two to three weeks and watch what your weight does. If it holds, that is your maintenance. If it drifts, adjust by a couple of hundred calories and watch again.
Most calculators treat protein as an afterthought. We set it first, because it is the macro that decides whether you keep muscle while you lose fat, or build it while you gain. We estimate your lean mass from your body type, set protein against that, then fit fat and carbohydrate around it.
Getting the results you want takes commitment. To hit your calorie and macro targets, step one is tracking what you eat. We recommend MyFitnessPal, a free app that makes tracking easy.
For most goals, aim first at your daily calorie target, then at getting enough protein, then at the balance of carbohydrate and fat. A balanced diet usually covers your micronutrients, and looking deeper for any deficiencies is the step after that.
Enter your name and email at the foot of the tool to get a few helpful emails from our nutrition experts on how to read your results and what to do next.
The revised Harris-Benedict equation for your basal metabolic rate, then a standard activity multiplier. It is one of the most widely used methods.
Every calculator estimates your metabolism slightly differently, so a range of a few hundred calories between them is normal. Pick one, follow it, and adjust to your results.
Protein protects muscle when you lose fat and builds it when you gain, so it is the macro most worth getting right. We set it first and build the rest around it.
Very low intakes are hard to sustain and tend to backfire. We hold a safe floor of 1,500 calories for men and 1,200 for women, and suggest professional support below that.
No. It is a general estimate to get you started, not a personalised plan. For that, speak to a qualified nutrition professional.
Basal metabolic rate uses the revised Harris-Benedict equation. Activity multipliers follow standard published ranges. A general estimate, not personalised nutrition advice. Last updated 24 August 2026.
