Estimate how many calories you burn each day based on activity level to plan maintenance, loss, or gain.
Recalculate every 10–15 lbs of weight change or every few months if stable.
Different formulas and activity assumptions can shift results by 100–300 calories.
Estimate daily calorie needs for maintenance, loss, or gain.
Try calculator →Plan safe weight loss with a personalized deficit.
Try calculator →Build a weight change plan with a target date.
Try calculator →Find a sustainable rate of fat loss based on body composition.
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 →