Free calculator
Calorie calculator: a daily target you can keep
Find out roughly how many calories a day keep your weight steady, and what a gradual deficit looks like. Losing about half a kilo a week is a pace most people can keep, and eating enough protein while you do it protects your muscle. Very low calorie diets should only be followed with a doctor.
Your results
Enter your details, activity level and goal to see your daily calorie target.
This target is capped at . Eating less than this should only be done with a doctor, because it is hard to get enough protein, vitamins and minerals.
Your maintenance calories are already close to the minimum. Eating less than this is not safe without medical supervision, so we show your maintenance figure. A doctor can plan weight loss with you through activity, food quality and, where suitable, other support.
Maintenance calories from the Mifflin–St Jeor equation (1990) and a standard activity factor. Goals assume about 7,700 kcal per kilo of body fat. Protein is 1.2 g per kg of body weight, counting no more than the weight at a BMI of 25 for your height. Fat is 30% of calories and carbohydrate the rest. Weight-loss targets are not set below 1,200 kcal (women) or 1,500 kcal (men). Not suitable during pregnancy or breastfeeding, for under-18s, or if you have kidney disease or take diabetes medicines without advice from your doctor. This is not medical advice.
Numbers are a start. A doctor turns them into a plan.
A Novity doctor looks at these numbers alongside your blood tests and health history, then builds a plan with nutrition, strength and coaching, and medicine only if it is right for you.
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