Calorie Calculator
Find out exactly how many calories you should eat per day to lose weight, build muscle, or maintain your current physique.
Ready to Calculate
Fill out the form and click "Calculate My Calories" to find out how many calories you should eat each day.
Calorie Calculator Guide
Knowing how many calories you should eat each day is the single most important factor in reaching your fitness goals. Whether you want to lose fat, build muscle, or maintain your weight, your daily calorie intake determines your results.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest. It then multiplies your BMR by an activity factor to calculate your Total Daily Energy Expenditure (TDEE), which is your maintenance calorie level.
From there, calorie targets are created for different goals by adding or subtracting calories from your TDEE:
Understanding Your Results
Weight Loss: Eating below your TDEE creates a calorie deficit, forcing your body to use stored energy (fat) for fuel. A 500 calorie deficit produces about 1 lb of weight loss per week.
Maintenance: Eating at your TDEE keeps your weight stable. This is useful for body recomposition or transitioning between cut and bulk phases.
Weight Gain: Eating above your TDEE provides extra energy for muscle growth. A surplus of 250-500 calories supports muscle gain while limiting excess fat storage.
Mifflin-St Jeor Equation
Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier. Calorie targets are adjusted from TDEE based on your goal.
Tip: These numbers are estimates. Track your weight for 2-3 weeks and adjust your intake by 100-200 calories if you are not seeing the expected results. Consistency matters more than precision.
Want to fine-tune your protein, carbs, and fat too? Build a full macro plan based on this calorie target.
Frequently Asked Questions
How many calories should I eat to lose weight?
Most people should eat 250-750 calories below their TDEE, depending on how quickly they want to lose weight. A 500-calorie deficit produces roughly 1 lb of loss per week.
Why do I need different calorie targets for different goals?
Weight loss, maintenance, and muscle gain each require a different relationship to your TDEE — a deficit, your maintenance level, or a surplus.
What if I'm not losing weight at my calculated target?
Calorie needs are estimates. Track your weight for 2-3 weeks and adjust your intake by 100-200 calories if you're not seeing the expected change.
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