Fat loss calorie calculator.

A personalised starting point for your daily calories, based on your body, activity and dieting history.

Step 1 of 3

Please enter a valid age (18–80), height (120–230 cm) and weight (35–250 kg).

First, a few details.

These help us estimate how much energy your body uses each day.

Sex used for calculation

Age

Height

Current weight

How active are you?

Think about a typical day, excluding your workouts.

Mostly sittingDesk-based or driving · 3,000–5,000 steps Some movementOn your feet at times · 5,000–7,500 steps Fairly activeWalking regularly · 7,500–10,000 steps Very activeMoving most of the day · 10,000–13,000+ steps

Planned workouts per week

Strength training, cardio, classes or structured exercise. Exclude daily steps.

Your dieting history.

Two final questions to refine your estimate.

Have you lost a significant amount of weight and kept it off for 6+ months?

As a guide, around 7 kg if you currently weigh 70 kg.

Have you been eating in a calorie deficit recently?

Your personalised estimate

Your calorie starting point.

Use these numbers as a starting point, then adjust based on your progress over the next few weeks.

Estimated maintenance

—

calories per day

Fat loss calorie options

Suggested daily macros

Based on the fat loss calorie option you've selected. Tap a different option above to update these numbers.

—Protein · g

—Carbs · g

—Fat · g

A practical starting split: approximately 1.8 g protein per kg of body weight, 30% of calories from fat and the remainder from carbohydrates. These are flexible targets, not exact requirements. Protein may need individual adjustment.

*Illustrative rates only. Actual weight loss varies, and the minimum displayed calorie target can change the intended deficit.

How are these calculated?

We use the Mifflin–St Jeor equation to estimate resting energy needs, then adjust for everyday movement and exercise. The original calculator also applies fixed reductions of 7.5% for previous maintained significant weight loss and 3.5% or 6.5% for recent dieting. These are modelling assumptions, not individually measured changes to metabolism.

Fat loss targets subtract 250, 500 or 750 calories from estimated maintenance, with the original calculator's 1,200-calorie display floor. This is not a personalised safety assessment.

For general educational use by adults. This tool does not account for pregnancy, breastfeeding, medical conditions, eating-disorder risk or individual needs. Seek personalised advice if relevant. Compare your average weight trend over 2–4 weeks rather than individual weigh-ins.

Fat loss calorie calculator.

A personalised starting point for your daily calories, based on your body, activity and dieting history.

Step 1 of 3

Please enter a valid age (18–80), height (120–230 cm) and weight (35–250 kg).

First, a few details.

These help us estimate how much energy your body uses each day.

Sex

Age

Height

Current weight

How active are you?

Think about a typical day, excluding your workouts.

Planned workouts per week

Strength training, cardio, classes or structured exercise. Exclude daily steps.

Your dieting history.

Two final questions to refine your estimate.

Have you lost a significant amount of weight and kept it off for 6+ months?

As a guide, around 7 kg if you currently weigh 70 kg.

Have you been eating in a calorie deficit recently?

Your personalised estimate

Your calorie starting point.

Use these numbers as a starting point, then adjust based on your progress over the next few weeks.

Estimated maintenance

—

calories per day

Fat loss calorie options

Suggested daily macros

Based on the fat loss calorie option you've selected. Tap a different option above to update these numbers.

—Protein · g

—Carbs · g

—Fat · g

*Illustrative rates only. Actual weight loss varies, and the minimum displayed calorie target can change the intended deficit.

How are these calculated?

Fat loss targets subtract 250, 500 or 750 calories from estimated maintenance, with the original calculator's 1,200-calorie display floor. This is not a personalised safety assessment.

Here's something most women

never realise...

Getting your calories right is important for fat loss.

Of course...

It's just not where the real results you want actually come from.

The difference between the women who lose weight and gain it all back again...

And the women who lose weight & keep it off for good...

...isn't a better calorie target.

It's having a way of eating that still works when life gets messy.

If you want to see exactly what you need to do (and don't need to do) to lose weight and keep it off for good - like our clients do...

We recorded a podcast episode to show you exactly how:

Here's something most women never realise...

Getting your calories right is important for fat loss.

Of course...

It's just not where the real results you want actually come from.

The difference between the women who lose weight and gain it all back again...

And the women who lose weight & keep it off for good...

...isn't a better calorie target.

It's having a way of eating that still works when life gets messy.

If you want to see exactly what you need to do (and don't need to do) to lose weight and keep it off for good - like hundreds of our clients now have...

We recorded a podcast episode to show you exactly how: