Calculate your daily calorie needs for weight loss, maintenance, or muscle gain
Maintenance Calories
0 kcal
Calories to maintain your current weight
Recommended Calories
0 kcal
Based on your selected goal
Protein
0g
0 kcal
Carbs
0g
0 kcal
Fat
0g
0 kcal
Your daily calorie needs depend on several factors including your basal metabolic rate (BMR) and activity level. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR.
To lose weight, you need to consume fewer calories than you burn. A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week.
To maintain your weight, your calorie intake should match the calories you burn through daily activities and exercise.
To gain weight, you need to consume more calories than you burn. A surplus of 500 calories per day typically results in about 1 pound (0.45 kg) of weight gain per week.
Macronutrients (protein, carbs, and fat) provide the energy your body needs. A balanced distribution helps support your health and fitness goals.