Calculate your daily calorie needs, meal-by-meal breakdown and macronutrient targets for weight loss, maintenance or muscle gain.
Enter your height, weight, age, gender, activity level and weight goal.
Instantly calculate your daily calorie target based on your goal and activity level.
See your calories split across meals along with a macronutrient breakdown.
Your daily calorie needs depend on your Basal Metabolic Rate (the energy your body needs at rest) combined with your activity level. This calculator estimates your maintenance calories, then adjusts them based on your weight goal, whether that's losing fat, maintaining your current weight or building muscle.
The number of calories needed to keep your weight stable based on your activity level.
Calories are adjusted up or down depending on whether your goal is fat loss, maintenance or muscle gain.
Daily Calories = BMR × Activity Multiplier ± Goal Adjustment
BMR is calculated using the Mifflin-St Jeor equation. A 500-calorie deficit is applied for weight loss goals and a 500-calorie surplus for weight gain goals, supporting a sustainable rate of about 0.5 kg per week.
| Goal | Daily Adjustment | Expected Weekly Change |
|---|---|---|
| Lose Weight | -500 cal | -0.5 kg/week |
| Maintain Weight | 0 cal | No Change |
| Gain Weight | +500 cal | +0.5 kg/week |
A Calorie Calculator estimates the number of calories you need each day based on your height, weight, age, gender, activity level and weight goal. This calculator uses the Mifflin-St Jeor formula for BMR, applies an activity multiplier, then adjusts the total based on whether you want to lose, maintain or gain weight.
Beyond just a daily total, this calculator also breaks your calories down per meal and estimates a macronutrient split, giving you a practical starting point for meal planning.
Weight loss ultimately comes down to consistently consuming fewer calories than your body uses. However, cutting calories too aggressively can lead to muscle loss, fatigue and difficulty sustaining the diet long-term. A moderate deficit of around 500 calories per day is generally recommended for gradual, sustainable fat loss while preserving muscle and energy levels.
A 500-calorie daily deficit supports about 0.5 kg of weight loss per week without extreme restriction.
Adequate protein intake and resistance training help protect lean muscle mass during a calorie deficit.
This Calorie Calculator provides an estimate based on the information you enter and standard metabolic formulas. Individual calorie needs can vary due to genetics, medical conditions and lifestyle factors. Please consult a qualified healthcare professional or registered dietitian before making significant changes to your diet.
A Calorie Calculator estimates the number of calories you need daily based on your body stats, activity level and weight goal.
A moderate deficit of 500 calories per day below your maintenance level typically supports a sustainable weight loss rate of about 0.5 kg per week.
This calculator builds on the same TDEE concept but focuses on practical daily targets, including a per-meal calorie breakdown and macronutrient split.
Yes. As your weight changes, your calorie needs change too, so it's recommended to recalculate every 5-10 lbs of weight change.
Yes. This calculator is completely free and works on desktop, tablet and mobile devices.
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