Nurture2Wellness

Free Calorie Target Calculator

Estimate your daily calorie target for gentle, sustainable fat loss, using the Harris–Benedict equation.

Before you start

Please read this first

This calculator is for general guidance and education only. It does not provide medical, dietetic or nutritional advice, diagnosis or treatment, and it is not a substitute for advice from a qualified healthcare professional.

The results are estimates from population-based equations. They are not 100% accurate and your real needs may be higher or lower depending on your health, medications, hormones, body composition and lifestyle.

For personalised advice, and before making significant changes to your diet or exercise, please speak to your GP, a registered dietitian or another healthcare professional.

I understand that these results are estimates for guidance only and are not medical advice.

Step 1

Quick health check

Tick any that apply to you. This calculator isn't the right tool if any of these apply.

I am under 18 I am pregnant, trying to conceive or breastfeeding I have, or have had, an eating disorder or disordered eating I take medication for diabetes, or for a kidney, liver or heart condition I take a weight-loss medication (e.g. GLP-1 such as semaglutide or tirzepatide) I have been told by a doctor to follow a specific diet

None of these apply to me

Step 2

Your details

These are used to estimate how much energy your body uses each day.

Sex The equation uses biological sex.

Age (years)

Height

Current weight

Goal weight Your protein target is based on this.

Activity level

Step 3

Your pace & preferences

Slow and steady protects muscle, energy, sleep and metabolism. We recommend starting gently.

How fast would you like to go?

Gentle start: −200 kcal/day RecommendedThe best place to begin, especially if you're new to tracking.

Steady: −350 kcal/dayOnce you're consistent with tracking and protein.

Upper limit: −500 kcal/dayThe maximum we suggest. Bigger cuts raise the risk of losing muscle.

Protein

1.5 g per kg of goal weightLower end of the range.

1.8 g per kg of goal weight RecommendedA good balance for fat loss with strength training.

2.0 g per kg of goal weightUpper end. Supports muscle if you train 3–4×/week.

We never set protein below 100 g/day.

Carbohydrates

Starting point is set from your activity level (80–130 g/day).100 g

Fat is then worked out from your remaining calories.

Complete the steps above to continue.

Your results

Your estimated daily targets

These are starting estimates only. Track how you feel and how your body responds, and adjust.

BMR (energy at rest)

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TDEE (maintenance)

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Your daily target

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Protein

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Carbohydrates

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Fat

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Rough timeline

What a day could look like

Simple examples sized for your target. No weighing every gram: use these as a guide and swap in foods you enjoy.

Tips to get the most from your numbers

Track first. Spend a week or two simply logging what you eat before you start cutting.
Anchor meals with protein. Aim for a protein-rich first meal (around 40 g) and include protein in your last meal.
Make your last meal a mixed meal (protein + carbs + fat) to help keep blood sugar steady overnight.
Plate guide: ⅓ protein, ⅓ vegetables and fruit, ⅓ starches (earned through activity).
Choose healthy fats: avocado, nuts, olive oil, oily fish.
Strength train 3–4×/week to protect and build muscle.
Recalculate every 4–6 weeks as your weight changes.

Save your results

Want your target turned into meals?

Take the guesswork out of eating to your target with a personalised menu plan and recipes, matched to your daily calorie target. This is a paid service.

Request your menu plan

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Free Calorie Target Calculator

Please read this first

Quick health check

Let's get you the right support

Your details

Your pace & preferences

How fast would you like to go?

Protein

Carbohydrates

Your estimated daily targets

Rough timeline

What a day could look like

Tips to get the most from your numbers

Save your results

Want your target turned into meals?

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