Maintenance
2,633.06 cal/day
Weight Loss
2,133.06 cal/day
Weight Gain
3,133.06 cal/day
Rates & sources
Population-average body composition metrics. Always consult a qualified clinician before making health decisions.
Source: NHS — Health A-Z — figures refreshed at the start of each tax year.
When to use this calculator
- Before setting a new health goal or checking whether a plan is realistic.
- When you want to compare different assumptions without tracking them manually.
- When you need a quick baseline before discussing the result with a professional.
- When you are starting a new fitness or diet programme and want an objective starting-point measurement.
- When you want to recheck your numbers after several weeks of change to see whether the metrics are moving in the right direction.
A realistic Ireland planning example
Use these sample inputs as a quick scenario test, then change one variable at a time to compare outcomes.
Weight (kg)
80 kg
Height (cm)
178 cm
Age
35
Sex (1=Male, 0=Female)
1
After entering these figures, review maintenance, weight loss and weight gain together rather than in isolation — each metric tells a different part of the story. Then rerun the tool with one input adjusted to see which variable has the biggest effect on all three outputs before you settle on a plan.
How to read your results
Maintenance
Use this metric to compare scenarios side by side and understand how changes in the key inputs drive the final outcome. If the figure surprises you, isolate one variable at a time and rerun the calculation to identify which assumption is responsible.
Weight Loss
Use this metric to compare scenarios side by side and understand how changes in the key inputs drive the final outcome. If the figure surprises you, isolate one variable at a time and rerun the calculation to identify which assumption is responsible.
Weight Gain
Use this metric to compare scenarios side by side and understand how changes in the key inputs drive the final outcome. If the figure surprises you, isolate one variable at a time and rerun the calculation to identify which assumption is responsible.
Method & assumptionsAuthoritative sources
This calorie calculator estimates your Total Daily Energy Expenditure (TDEE) by first calculating your Basal Metabolic Rate using the Mifflin-St Jeor equation, then applying an activity multiplier based on your self-reported exercise level. The result represents an approximate daily calorie intake needed to maintain your current weight. To lose weight, you would typically consume fewer calories than this figure; to gain weight, you would consume more. It is important to recognise that calorie calculators provide estimates, not precise prescriptions. Differences in digestion, food composition, and individual metabolism mean the figure shown may be higher or lower than your true requirement. Please consult a GP or registered dietitian before making significant dietary changes.
Common mistakes
- !Using optimistic assumptions without testing a more cautious scenario as well.
- !Comparing outputs from different tools without checking that the inputs match.
- !Treating the result as a final figure rather than a broad planning indicator.
- !Entering estimated rather than accurately measured height or weight, which can shift BMI or healthy-weight results meaningfully.
- !Interpreting a single metric in isolation instead of reading it alongside the other outputs the tool provides.
What to do next
- Rerun the calculator in six to eight weeks with updated measurements to track progress objectively.
- Use the related health calculators to build a fuller picture before discussing any changes with a professional.
- Open one of the linked guides if you want more context on what the metrics mean and how they relate to each other.
- If a result falls outside the normal range, book a GP appointment to discuss it rather than acting on the figure alone.
- Note the date alongside your results so you have a clear before-and-after record when you recheck later.
Frequently asked
Use arrow keys to navigate items, Enter or Space to expand/collapse.
End-of-article next steps
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