Your details

Age

years

Enter your age in years.

Sex assigned at birth

Male Female

This calculator uses equations based on sex assigned at birth because the underlying research and reference values were developed using these biological characteristics.

Height

cm

Accepted range: 120–230 cm.

Weight

kg

Accepted range: 35–300 kg.

Usual activity level

Choose the level that best represents your average week, not your most active day. Exercise is already included in this estimate, so do not add exercise calories again.

Your estimate

Estimated basal metabolic rate

—kcal / day

Your estimated BMR is the energy your body would use at complete rest to support essential functions such as breathing, circulation and temperature regulation. It is not a suggested calorie intake.

Estimated daily energy needs

—kcal / day

This estimate includes your basal metabolism and an allowance for your usual movement, work and exercise.

Estimated maintenance starting range

—kcal / day

Energy expenditure changes from day to day. A range is generally more realistic than treating one number as exact.

Possible starting estimates

Gradual fat-loss starting estimate —kcal

Moderate fat-loss starting estimate —kcal

Gradual weight-gain starting estimate —kcal

These are general starting estimates, not personalised prescriptions. They do not account for your full medical history, dieting history, body composition, appetite, medications or individual response. A larger calorie reduction is not automatically more effective or appropriate.

Numbers provide a starting point. Your appetite, health, routines, progress and ability to sustain the target provide the context.

Save your result

Want a copy of your daily energy estimate emailed to you, plus occasional practical nutrition resources from Fast Forward Nutrition?

Reality check

Is This Calorie Target Actually Right for You?

Complete the 2-minute Energy Needs Reality Check

A calculator can estimate your energy needs, but it cannot account for your full health history, previous dieting, appetite, sleep, medications, hormonal changes or relationship with food. Complete this short reality check to see whether your result may be a reasonable starting point or whether it may need more individual context.

First, what would you most like support with?

Select any that are relevant. This helps tailor your Reality Check and the follow-up to what matters most to you.

Your selected goals may be saved with your Kit subscriber profile so Fast Forward Nutrition can send more relevant information. Your detailed Reality Check answers remain in your browser and are not saved.

Unlock your Reality Check

Enter your details to reveal your Energy Needs Reality Check on this page.

Energy Needs Reality Check

Answer each question with the option that best fits. Your answers stay in your browser and are not saved or sent anywhere.

Your Reality Check result

Your Energy Needs Reality Check score: out of 24

Information can tell you what may help. Personalised guidance, structured support and accountability can help turn that information into sustainable action. Research evaluating individualised nutrition care and structured behavioural support has found improvements in weight-management and selected health outcomes compared with minimal support or usual care.