سهلSahel

Calorie Calculator

Your daily calories and how to split them for your goal

calendar_today Last updated: August 22, 2026

Uses the Mifflin-St Jeor equation, which predicts resting metabolic rate more accurately than the older Harris-Benedict one. An estimate for healthy adults, not medical advice — pregnancy, illness and medication all change the figure. Calculated in your browser.

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Sahel's calorie calculator works out your resting metabolic rate with the Mifflin-St Jeor equation, your daily needs at your activity level, the target for losing or gaining weight, and a protein, carbohydrate and fat split to hit it — never taking the target below what is safe to recommend.

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How does this tool work?

1

Enter your details

Sex, age, weight and height.

2

Set activity and goal

Sedentary through extremely active; lose, maintain or gain.

3

Read your target

Daily calories, and a protein, carbohydrate and fat split.

Frequently asked questions

How many calories do I need a day? expand_more
It depends on your weight, height, age, sex and activity level. The tool first works out your resting metabolic rate — what your body burns doing nothing — then multiplies it by an activity factor to give what you actually need.
What is the Mifflin-St Jeor equation and why this one? expand_more
10 × kg + 6.25 × cm − 5 × years, then +5 for men and −161 for women. It predicts resting metabolic rate more accurately than the older Harris-Benedict equation across ordinary adults, which is why most clinical calculators moved to it.
What deficit loses half a kilo a week? expand_more
A kilo of body fat carries roughly 7,700 kcal, so a 500 kcal daily deficit is about half a kilo a week. The tool does not offer a steeper one: speed does not come from the arithmetic, and a severe deficit costs muscle along with fat.
Why did the target go up when I chose to lose weight? expand_more
Because the deficit would have taken you below the safe floor — 1,200 kcal for women and 1,500 for men. That is a line a calculator should not print unsupervised, so the tool says so plainly rather than quietly lowering the number.
How are the calories split between protein, carbs and fat? expand_more
Protein is set by body weight (about 1.6 g per kilo) because the requirement scales with weight rather than with calories, fat takes a quarter of the target, and carbohydrate is the remainder. It is a general split for most people, not a prescription.

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