Calorie calculator
The same formula and safety limits EveryCal uses to build your plan.
Daily target 1,851 calories: protein 131 grams, carbs 231 grams, fat 45 grams.
Daily calorie target
Estimated maintenance is 2,161–2,641 kcal a day.
An estimate for adults, not medical advice.1 Nothing you enter leaves this page.
Each step follows EveryCal’s nutrition methodology, the same one the app uses.
Energy
Resting energy comes from the Mifflin–St Jeor equation, then gets multiplied by your activity level, from 1.2 for sedentary to 1.9 for very high.
The maintenance range is shown as ±10%, because no formula knows your body exactly.
10 × kg + 6.25 × cm − 5 × age + (5 or −161)
Pace
Your pace becomes a daily deficit or surplus at about 7,700 kcal per kilogram. Loss is capped at 1% of body weight a week, and the deficit at 25% of maintenance, up to 1,000 kcal.
Gain is capped at 0.5% a week, with the surplus at 20%, up to 600 kcal. Targets never go below 1,200 kcal on the female formula or 1,500 kcal on the male formula.
1 kg ≈ 7,700 kcal
Macros
Protein is 1.6 g per kilogram when you’re losing or gaining, and 1.0–1.2 g when maintaining, up to 35% of calories. Fat fills 20–35% of calories, and carbs take the rest.
Fiber aims for 14 g per 1,000 kcal. Added sugar and saturated fat each stay under 10% of calories, and sodium under 2,300 mg.
Protein 1.0–1.6 g/kg · Fat 20–35%
Safeguards
EveryCal doesn’t set automatic targets for anyone under 18, or for anyone pregnant or breastfeeding. Weight-loss goals aren’t available at or near a BMI of 18.5.
In those cases, the app asks for targets from your clinician instead.
Under 18 · Pregnancy · BMI < 18.5
