Net Calorie Calculator
Net Calorie Calculator works out Daily calorie target and Maintenance calories from Goal, Units and Weight. The default figures on this page give daily calorie target of 2,112 kcal/day; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
8 steps
- Mifflin-St Jeor (1990): BMR = 10 x 80 + 6.25 x 170 - 5 x 30 + 5 = 1717.5 kcal/day
- Maintenance = 1717.5 x 1.55 (Moderately active - exercise 3-5 days a week) = 2662.1 kcal/day
- 0.5 kg/week x 7700 kcal per kg / 7 days = 550 kcal/day
- Target = 2662.1 - 550 = 2112.1 kcal/day
- Protein = 1.6 g/kg x 80 kg = 128 g (512 kcal)
- Fat = 25% of 2112 kcal / 9 = 58.7 g
- Carbohydrate = remaining 1072 kcal / 4 = 268 g
- Net accounting: eat back 0 kcal of logged exercise, so the day's allowance is 2112 kcal.
Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed
Sources and references
7 sources
Keep this result
Save it, change one figure, then compare the two
The calculation stays free. Save this scenario, adjust one assumption, save that too, and put them side by side to see exactly what the change costs you. A free account keeps 5 scenarios and 2 comparisons; Personal makes both unlimited and adds exports and private links. Nothing is saved unless you press Save.
What the Net Calorie Calculator calculates
Daily calorie target for weight loss, maintenance, gain or body recomposition, from a resting metabolic rate equation or the USDA MyPlate energy requirement, with a protein, fat and carbohydrate split.
How to use this Net Calorie Calculator
Enter Goal, Units, Weight and Extra pounds. Daily calorie target updates as you type. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Daily calorie target, Maintenance calories and Basal metabolic rate.
The method follows Mifflin MD et al. - A new predictive equation for resting energy expenditure in healthy individuals, Institute of Medicine - Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, Chapter 5 (Estimated Energy Requirement equations and physical activity coefficients), USDA MyPlate Plan - calorie levels derived from the IOM Estimated Energy Requirement equations, Wishnofsky M - Caloric equivalents of gained or lost weight (the 3500 kcal per pound figure) and Hall KD et al. - Quantification of the effect of energy imbalance on bodyweight (why the 3500 kcal rule over-predicts long-run loss).
What you can compare
Change one input at a time to see how it affects Daily calorie target, Maintenance calories and Basal metabolic rate. The inputs you can vary are Goal, Units, Weight, Extra pounds, Height and Height (feet).
Understanding Daily calorie target, Maintenance calories and Basal metabolic rate
A calorie target from a predictive equation is a starting estimate, not a prescription. Very low intakes, rapid loss, or any calorie target during pregnancy, breastfeeding, adolescence, eating-disorder recovery or a managed medical condition should be set with a doctor or registered dietitian.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
See something wrong? Report a problem with this calculator
Frequently asked questions
How do I calculate my net calories?
Daily calorie target for weight loss, maintenance, gain or body recomposition, from a resting metabolic rate equation or the USDA MyPlate energy requirement, with a protein, fat and carbohydrate split. Open “How this is worked out” beside the result to see each step for your own figures.
Is 900 net calories a day healthy?
Daily calorie target for weight loss, maintenance, gain or body recomposition, from a resting metabolic rate equation or the USDA MyPlate energy requirement, with a protein, fat and carbohydrate split. On the figures this page opens with — weight 80, height 180 cm and age 30 years — the daily calorie target is 2,112 kcal/day. Put your own figures in their place and the working updates beside the result.
Is my net calories accurate?
The Net Calorie Calculator follows the stated method, but the result is only as reliable as Goal, Units, Weight, Extra pounds and Height and the assumptions shown. Check the working and sources before relying on it for an important decision.
What information do I need for the Net Calorie Calculator?
You need Goal, Units, Weight, Extra pounds, Height, Height (feet), Height (inches) and Age. The page opens with default figures that give daily calorie target of 2,112 kcal/day, so you can see the scale before entering your own.
What does this Net Calorie Calculator show?
It shows Daily calorie target, Maintenance calories, Basal metabolic rate, Daily deficit (-) or surplus (+), Target after eating back logged exercise, Expected weight change per week, Protein and Fat, with the working and any warnings for your entries.
Can I check how the Net Calorie Calculator result was calculated?
Yes. The “How this is worked out” section shows the calculation steps, and the sources section identifies the references used for the method.