Get a daily calorie target for your goal—maintain weight, lose fat, or gain muscle.
A 10–20% deficit is common for sustainable fat loss without excessive fatigue.
Yes—your calorie needs decrease as body weight drops, so revisit your targets.
Calculate total daily energy expenditure and maintenance calories.
Try calculator →Plan safe weight loss with a personalized deficit.
Try calculator →Set daily protein, carbs, and fat targets.
Try calculator →Estimate daily protein needs for your goals.
Try calculator →Learn how calories drive maintenance, loss, and gain.
Explore guide →Set protein, carb, and fat targets with confidence.
Explore guide →Understand BMI, body fat, and lean mass metrics.
Explore guide →Use heart-rate zones to train smarter.
Explore guide →