NEON Fitness logoNEON FITNESS CALORIE CALCULATOR
NUTRITION STARTS HERE

Calculate
starting calories.

A few details. A realistic starting point. Review and adjust using progress over time.

01 Individual details

Typical activity level
Mostly seatedUnder 5,000 steps/day · little exercise
Select activity level
Which activity level fits?
Mostly seated
Mostly seated work, usually under 5,000 steps a day and little structured exercise.
Lightly active
Around 5,000–7,500 steps a day, alongside 1–3 workouts a week.
Moderately active
Around 7,500–10,000 steps a day, alongside 3–5 workouts a week.
Very active
A physically demanding job or usually over 10,000 steps a day, alongside frequent training.

These are guide ranges, not exact cut-offs. Use average daily steps across a typical week and consider the frequency, duration and effort of training. A step count alone does not determine the category.

Between categories? Choose the closest overall match. Cycling, swimming and physical work can add substantial activity without many steps. A few short workouts do not automatically mean a high activity level; review the initial estimate against progress over 2–3 weeks.

Exercise is already included in the activity estimate; do not add workout calories again.

02 Select a goal

Select a sustainable deficit.

20%
15% · gentler25% · larger

20% is a middle starting option. Select any percentage from 15 to 25.

If these criteria do not apply, or a condition or medication affects nutrition needs, individual advice from a qualified healthcare professional is recommended.

DAILY STARTING TARGET
—

calories per day

Enter the individual’s details and select a goal to calculate an estimate.

A starting point, not a promise.

Actual needs may be higher or lower. A suitable target should be sustainable and reviewed regularly.

Allow time to assess progress.

Follow it consistently for 2–3 weeks and compare weekly average weights, rather than individual weigh-ins. If weight is gradually moving in the selected direction and energy and hunger are manageable, keep it the same. If there’s no trend, check tracking and activity before making a small adjustment. Menstrual-cycle changes may require a longer review period to judge progress.

How the calculation works

This calculator uses the Mifflin–St Jeor equation to estimate resting energy needs:

Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5

Estimated maintenance = resting needs × activity factor (1.2, 1.375, 1.55 or 1.725). These conventional activity bands are approximations, not measured expenditure. Fat-loss target = maintenance × (1 − deficit ÷ 100), using 15–25%. Weight-gain target = maintenance × (1 + surplus ÷ 100), using 10–20%. Both are rounded to the nearest 50 calories.

As a conservative rule for this self-guided tool, this calculator does not issue targets below 1,200 calories for the female equation or 1,500 for the male equation. These are review thresholds, not guarantees of safety or adequacy. It also refers people with BMI below 18.5 for individual advice rather than issuing a target for either goal. Individual advice may be more appropriate at very low or high bodyweights, in older adults, or with unusually high training loads.

Original Mifflin–St Jeor research · NIDDK personalised weight planning