Goal-based calorie targets
Calculates a different calorie target depending on whether your goal is fat loss, maintenance, or muscle gain — not a one-size-fits-all number.
Calorie Calculator
Calculate your daily calorie intake for weight loss, maintenance, or muscle gain. Uses the Mifflin-St Jeor BMR equation and your activity level.
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How to use Calorie Calculator
- 1
Enter your age, sex, height, and weight.
- 2
Select your typical activity level (sedentary to very active).
- 3
Choose your goal: lose weight, maintain, or gain muscle.
- 4
Read your recommended daily calorie intake and macro breakdown.
Why use this tool?
Activity-level adjustment
Accounts for your real exercise habits by multiplying your BMR by the appropriate activity factor (TDEE approach).
Macro estimates included
Provides a suggested protein, carbohydrate, and fat split tailored to your goal alongside the calorie target.
Frequently asked questions
How many calories should I eat per day to lose weight?
A common recommendation is to eat 500–750 calories below your Total Daily Energy Expenditure (TDEE) for a sustainable loss of roughly 0.5–0.75 kg (1–1.5 lbs) per week. Eating below your Basal Metabolic Rate (BMR) is generally not recommended.
What formula does this calorie calculator use?
The calculator uses the Mifflin-St Jeor equation to estimate BMR, then multiplies by an activity factor to compute TDEE. This formula is widely considered the most accurate for the general population.
Should I eat back calories burned during exercise?
It depends on how your activity level is set. If you selected a sedentary or lightly active level, eating back a portion of exercise calories can be appropriate. If you set a highly active level, your TDEE already accounts for that exercise.
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BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the minimum calories your body needs at complete rest. Uses the accurate Mifflin-St Jeor equation.
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