Calculate your daily calorie needs for maintenance, weight loss, or muscle gain.
For informational purposes only. This tool does not constitute medical advice. Consult a healthcare professional before making health decisions.
Enter your details to see your calorie needs.
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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 →Your daily calorie needs depend on your basal metabolic rate (BMR) and how active you are. This calculator estimates your BMR from height, weight, age, and sex, then applies an activity multiplier to estimate maintenance calories.
Use maintenance calories to keep your weight steady, then adjust up or down for gain or loss. Recalculate after major weight changes or activity shifts for better accuracy.
Understand how total daily energy expenditure impacts weight goals.
Separate calorie deficit facts from fiction and avoid common pitfalls.
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