Harris Benedict Calorie Calculator.

If your goal is to lose, gain or maintain your weight knowing the amount of calories you are aiming for can be important.

The calorie amount given is for guidance so please do not become totally focused on it - eating a nutritious diet is just as important. Please note this calculator has not been designed with pregnancy or breastfeeding in mind The amount given is per day however you can focus on your weekly total rather than daily. To work out your weekly figure multiply your daily figure by 7. How to know if your figure is correct?

Weight loss

1) If you are losing fat but are still hungry you are in too much of a deficit. Increase your calories by 150kcals daily, wait for a few days and see how you feel.
2) If you are losing fat and feel ok you are where you need to be.
3) If you aren't losing fat or you are gaining fat you need to reduce your calories by 150kcals daily, wait for a few days and see how you feel.

Weight gain

1) If you are losing weight you are in too much of a deficit. Increase your calories by 150kcals daily, wait for a few days and see how you feel.
2) If you are increasing weight and feel ok you are where you need to be.
3) If you are remaining at the same weight you need to increase your calories by 150kcals daily, wait for a few days and see how you feel.

Maintain weight

1) If you are losing fat you are in too much of a deficit. Increase your calories by 150kcals daily, wait for a few days and see how you feel.
2) If you are gaining fat you need to reduce your calories by 150kcals daily, wait for a few days and see how you feel.
3) If you are maintaining your weight and feel ok you are where you need to be.