Calorie Calculator

Basal metabolic rate uses the revised Harris–Benedict equation (1984), multiplied by an activity factor (1.2 sedentary, 1.55 lightly active, 1.725 very active) to estimate daily needs. Choosing “lose” targets 80% of that figure and “gain” targets 115%.

As a rule of thumb, losing 1 kg of body fat requires a deficit of roughly 7,200 kcal — about two weeks at 500 kcal per day. Avoid setting a target below your BMR.

Eating out tends to be high in salt. Japan’s dietary reference intakes set a daily target of under 7.5 g for adult men and under 6.5 g for adult women, so it is worth watching the salt column in the total as well.

This tool provides general estimates, not medical advice. Consult a doctor or registered dietitian if you have a medical condition.