Calorie Calculator
Find your daily calorie and macro targets for weight loss, maintenance, or muscle gain.
How this is calculated
Mifflin-St Jeor BMR × activity. Goal: −500 kcal (lose) / +300 kcal (gain). Macros: 2g protein/kg, 25% fat, carbs = remainder.
Frequently Asked Questions About Calorie Calculator
A calorie calculator determines your daily calorie target and macronutrient breakdown (protein, carbs, fat) based on your goal: weight loss, maintenance, or muscle gain.
What is a calorie deficit and why is it important for weight loss?
A calorie deficit is when you eat fewer calories than you burn daily. To lose weight, you need to consume fewer calories than your TDEE. A moderate deficit of 300-500 calories per day typically results in 0.5-1 pound of weight loss weekly while preserving muscle.
How accurate are the calorie and macro recommendations?
These are estimates based on population averages. Individual needs vary due to metabolism, muscle mass, genetics, and lifestyle. Use these numbers as a starting point and adjust based on real results after 2-4 weeks of tracking.
What do protein, carbs, and fats do?
Protein builds and repairs muscle, carbs provide energy, and fat supports hormones and nutrient absorption. All three are essential. This calculator recommends higher protein for muscle gain, balanced macros for maintenance, and supports all goals with adequate nutrition.
Should I follow the exact macro split recommended?
The macros are guidelines, not rules. Most important is hitting your calorie target and getting adequate protein (0.8-2.2g per kg body weight). You can adjust carbs and fats based on preference and how you feel, as long as total calories stay consistent.
How do I choose between losing weight and building muscle?
These are different goals. Weight loss requires a calorie deficit, while muscle gain requires a slight surplus. You can do both simultaneously (body recomposition) if new to training, but progress is slower. Pick one goal to focus on.
Do I need to track calories every day?
Tracking helps ensure you're meeting your targets, especially when starting. After several weeks, you'll develop intuition. Some people track daily forever, others stop after initial results. Find what works for maintaining your results.