Free tool

Free Calorie & BMI Calculator

Find out how many calories you should eat to lose fat or build muscle, your daily protein target and your BMI. Works in kg or lbs, and in feet and inches or centimetres.

Your results

Enter your age, height and weight to see your calorie target, BMI and protein needs.

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How this calculator works

Your maintenance calories are estimated with the Mifflin-St Jeor equation, which uses your sex, age, height and weight to estimate the energy your body burns at rest, then multiplies it by your activity level.

For fat loss the target is about 500 calories below maintenance, which usually means losing around 0.5 kg a week. For muscle gain it adds about 300 calories, enough to build muscle while keeping fat gain small.

BMI ranges, including for South Asians

The calculator shows the standard World Health Organization category. Because South Asians tend to carry more health risk at a lower BMI, it also shows the lower cut-offs suggested by a WHO expert consultation for Asian populations.

Category	Standard (WHO)	South Asian
Underweight	Below 18.5	Below 18.5
Healthy	18.5 – 24.9	18.5 – 22.9
Overweight	25 – 29.9	23 – 27.4
Obese	30 and above	27.5 and above

BMI does not measure muscle, so very muscular people can show as overweight. Waist size and progress photos are better day-to-day measures.

FAQ

Calories & BMI questions

Still unsure? Ask directly on WhatsApp. You will get a reply within 24 hours.

How many calories should I eat to lose weight?

Most people lose weight steadily by eating about 400 to 500 calories below their maintenance level. The calculator above estimates your maintenance calories and a fat loss target based on your age, height, weight and activity.

Why does the calculator show two BMI categories?

The standard World Health Organization ranges are used worldwide. A WHO expert consultation also noted that South Asian people tend to carry more health risk at lower BMI values, so lower cut-offs are often used for them: 23 to 27.4 overweight and 27.5 or above obese.

How accurate is this calculator?

It uses the Mifflin-St Jeor equation, one of the most reliable formulas for estimating calorie needs. It is a starting point; real progress over 2 to 3 weeks tells you whether to adjust.

How much protein do I need?

For fat loss or muscle gain, around 1.6 to 2.2 g of protein per kg of body weight (0.7 to 1 g per lb) per day works well for most active people. The calculator shows a target in this range.

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