Calorie Calculator
Find your optimal daily calorie intake for your specific fitness goals. Whether you want to lose weight sustainably, maintain your physique, or gain lean muscle mass, this calculator provides precise caloric targets and projected milestones.
How Calorie Targets are Calculated
Your daily calorie target is determined by calculating your Basal Metabolic Rate (BMR) using the validated Mifflin-St Jeor equation, multiplying it by your physical activity level to find your Total Daily Energy Expenditure (TDEE), and then applying a calibrated deficit or surplus corresponding to your target pace.
As a rule of thumb, an energy deficit of approximately 500 kcal per day translates to roughly 0.45 to 0.5 kg (1 lb) of fat loss per week.