How It Works
next steps
Why Use Our Calorie Calculator
Clinically Proven Accuracy — uses the Mifflin-St Jeor equation, widely considered the gold standard for estimating BMR.
Fast, Private Results — get a comprehensive breakdown of your daily needs in seconds with no sign-up or lab work required.
Built for Your Goals — receive tailored targets for healthy maintenance, muscle gain, or sustainable weight loss based on your unique metrics.
Built by Everlab's Medical Team — developed by Everlab’s medical experts to provide evidence-informed guidance for your preventive health journey.
Disclaimer
This calorie calculator provides general estimates only and is not a substitute for professional medical advice. Always speak with your doctor or a healthcare professional before making significant changes to your diet or exercise routine. Results are based on the Mifflin-St Jeor equation and may vary depending on individual factors such as metabolism and genetics.
The best time to start is now.
Don’t wait for symptoms. Start optimising your future health today.
Everlab’s Calorie Calculator
Most people don’t think about their daily energy requirements until they hit a weight loss plateau or feel their energy levels dipping. By then, inconsistent nutrition may have already impacted your metabolic health and performance.
Maintaining a healthy weight and body composition is a cornerstone of preventative health. That is why we created the Everlab Calorie Calculator: to give you a clear, evidence-based roadmap for fuelling your body according to your specific metrics and activity level.
The more accurately you understand your energy needs, the more control you have over your health trajectory.
The best part? It takes less than two minutes, uses information you already know, and costs nothing.
Why Your Caloric Intake Matters
Weight management is one of the most effective tools for reducing the risk of chronic disease.
- Preventative Health: Maintaining a healthy weight reduces the strain on your cardiovascular system and improves metabolic markers.
- Sustainable Progress: For healthy weight loss, aiming for a modest reduction of 0.25 to 0.5 kg per week is more sustainable than extreme dieting.
- Muscle Maintenance: For those looking to gain weight, focusing on strength training alongside increased calories helps ensure growth supports muscle rather than just fat.
- Avoiding Burnout: Understanding your maintenance calories prevents the extreme deficits that often lead to metabolic adaptation and unsustainable results.
What is a Calorie Calculator?
A calorie calculator is a screening tool that estimates your Basal Metabolic Rate (BMR), which is the energy your body burns at rest, and your Total Daily Energy Expenditure (TDEE) based on how active you are.
It uses personal metrics like age, height, weight, and exercise frequency to provide a data-driven starting point for your nutrition.
It is not a rigid prescription, but a probability-based estimate calculated using the Mifflin-St Jeor equation, which is widely considered the most accurate standard for estimating BMR.
Who Should Use This Calculator?
Everlab’s calorie calculator is designed for individuals who want to take a proactive approach to their body composition and long-term wellness.
You should use this calculator if you are:
- An adult looking to understand your daily energy requirements for maintenance, loss, or gain.
- An active individual wanting to ensure you are fuelling your workouts sufficiently.
- Anyone curious about their metabolic baseline who wants a quick, evidence-based estimate.
Do NOT use this calculator if you have:
- Diagnosed Heart Disease: This specific tool is optimised for adults without diagnosed cardiovascular conditions who are focused on prevention.
- Eating Disorders: If you have a history of disordered eating, tracking calories may not be the appropriate path for your health journey.
- Pregnancy or Breastfeeding: Nutritional requirements are significantly altered during these periods and require specialised clinical guidance.
- Chronic Medical Conditions: Certain conditions can change your metabolic rate in ways a general calculator cannot capture.
- If any of these apply, skip the calculator and consult with a healthcare professional, such as a GP or Accredited Practising Dietitian, for a specialised nutrition plan.
How Your Calories Are Calculated
The calculator asks for five basic factors that directly influence your metabolic rate:
- Age: Metabolism naturally shifts as we age, requiring adjustments to total energy intake.
- Gender: Biological differences in muscle mass and hormone profiles affect how the body burns energy.
- Height and Weight: These metrics determine your body's surface area and the energy required to support your current mass.
- Activity Level: From "Sedentary" to "Active," your movement habits are the largest variable in your daily energy burn.
Understanding Your Results
After you complete the calculation, you will see a personalised breakdown of your daily targets:
- Maintenance: The exact number of calories to stay at your current weight.
- Weight Loss: Graduated tiers, including Mild and Moderate, showing the calorie reduction needed to lose 0.25 kg to 0.5 kg per week.
- Weight Gain: Targets designed to support muscle growth when paired with strength training.
What the Calculator Cannot Tell You
This tool is a powerful starting point, but it has limitations:
- It does not measure body composition: The calculator uses total weight, but it cannot distinguish between muscle mass and body fat percentage.
- It does not track micronutrients: While it provides calorie targets, it does not account for the quality of your vitamins, minerals, or fibre intake.
- Individual Variability: Genetics, sleep quality, and gut health can all cause your actual burn rate to vary from the estimate.
Why is Comprehensive Testing Important?
Knowing your calories is only one piece of the puzzle. At Everlab, we believe true preventative health requires looking under the hood.
A comprehensive assessment goes beyond calories to include:
- Body Composition Analysis: Understanding your muscle-to-fat ratio.
- Metabolic Blood Markers: Checking HbA1c and fasting insulin to see how your body processes energy.
- Hormonal Health: Ensuring your thyroid and other systems are supporting your metabolism.
Frequently Asked Questions
1. Which equation do you use?
We use the Mifflin-St Jeor equation, as it is scientifically recognised as the most reliable for modern populations.
2. Is "Extreme" weight loss safe?
Our results flag extreme deficits as potentially unsustainable. We recommend aiming for Mild or Moderate changes, which is roughly 0.25 to 0.5 kg per week, for long-term health.
3. How often should I recalculate?
You should update your numbers every time you lose or gain 3 to 5 kg, or if your physical activity level significantly changes. Would you like me to help you format a "What to do next" section for users whose results suggest they are in the "Extreme" weight loss category?