Calorie Calculator
Estimate daily calorie needs for weight loss, maintenance, or muscle gain with a simple, research-backed calculator.
Your Daily Calorie Estimate
Enter your age, gender, height, weight, activity level, and goal to get a personalized calorie range you can use to plan meals and stay on track.
Activity level
Daily calories
2250
Maintenance calories
Fat loss target
1850
Use this target for a moderate calorie deficit that supports weight loss without excessive hunger.
Muscle gain target
2550
A small calorie surplus can help you build muscle while minimizing fat gain.
How to use this number
Track your calories for a few days and adjust based on how your body responds. Use this estimate as a starting point, not a strict rule.