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How many calories do you need a day?
Five quick questions, the same formula the MaklaFit app plans with, and a result you can share with your friends.
How the calculator works
- 1
Your calories at rest
Your basal metabolic rate (BMR) comes from the Mifflin–St Jeor equation: weight, height, age and sex. It is what your body burns doing nothing at all.
- 2
Times how much you move
BMR times your activity level (1.2 for sedentary up to 1.9 for very active) gives your maintenance calories: the intake that keeps your weight where it is.
- 3
A gentle step for your goal
To lose, about 15% below maintenance; to gain, about 12.5% above. Never more than 1% of your weight a week down, or 0.5% up, and never under 1,200 kcal for women or 1,500 for men.
Questions
How many calories do I need a day?
It depends on your size, age, sex and how active you are. Most adults need between 1,600 and 3,000 kcal a day. Answer the five questions above for your own figure.
What is the difference between BMR and maintenance calories?
BMR is what you burn at complete rest. Maintenance (also called TDEE) adds what you burn moving through the day, so it is always higher.
How fast will I lose weight?
About 0.3 to 0.5 kg a week at the suggested intake for most people. A kilo of body fat is roughly 7,700 kcal, so a 500 kcal daily gap comes to about half a kilo a week.
Is this the same as the MaklaFit app?
Yes. It is the same formula and the same limits the app uses to set your daily target, so the number carries straight over when you start tracking.
Hit your number every day
MaklaFit sets this target for you and counts every meal against it: harira, couscous, tagine and 1,000+ dishes by name. Free, no account.