How this calculator works

This calculator gives you an estimate of how many calories your body needs each day based on your age, height, weight, sex and activity level.

It uses a proven formula (Mifflin-St Jeor) to calculate your Basal Metabolic Rate (BMR), the calories your body needs at rest, and then adjusts it based on your daily activity to estimate your total energy needs.

From this, three targets are created:

• Maintenance Calories
  The number of calories needed to maintain your current weight.

• Fat Loss Target
  A reduced calorie intake (approximately 20% lower than maintenance) to support gradual and sustainable fat loss.

• Muscle Gain Target
  A slightly increased calorie intake (approximately 10% higher than maintenance) to support muscle growth and performance.

How to use it

1. Enter your age, height and weight

2. Select your sex

3. Choose your activity level based on how often you train or move throughout the week

4. Click “Calculate Calories”

You will then receive your personalised calorie targets.

Choosing the right target

• Use Fat Loss Target if your goal is to reduce body fat

• Use Maintenance Calories if you want to stay around your current weight

• Use Muscle Gain Target if your goal is to build strength and size

Important notes

• These numbers are starting points, not exact prescriptions

• Your body may respond differently, so adjustments may be needed over time

• Consistency with nutrition, training, sleep and routine will have the biggest impact on results

Support

If you are unsure which target is right for you, or want help turning these numbers into a structured plan, support is available through Next Phase Living.