How This Calorie Calculator Works
This tool estimates basal metabolic rate with the Mifflin St Jeor equation, then multiplies that number by your selected activity level to estimate maintenance calories. Your goal selection adjusts calories from maintenance.
- Fat loss: usually starts with a moderate calorie deficit.
- Maintenance: estimates the calories needed to hold current body weight.
- Muscle gain: usually starts with a small calorie surplus.
Frequently Asked Questions
How accurate is this calorie calculator?
It is an estimate. Use it as a starting point, then compare it with your body weight trend, hunger, performance, and recovery over several weeks.
What calorie target should I choose?
Choose maintenance if you want body weight stability, fat loss if you want a moderate deficit, and muscle gain if you want a small surplus to support training.
Is this the same as a TDEE calculator?
Yes. Your maintenance calorie result is your TDEE (Total Daily Energy Expenditure) - the calories your body uses in a day including activity. Fat loss and muscle gain targets are adjustments from that TDEE number.
Should I consult a registered dietitian?
Yes. Consult a registered dietitian or qualified healthcare professional for individualized nutrition guidance, especially if you have medical conditions, a history of disordered eating, pregnancy, or sport performance needs.
How is the protein target calculated?
Protein targets use body weight and goal. Fat loss uses 1.6-2.4 g/kg, maintenance uses 1.4-2.0 g/kg, and muscle gain uses 1.6-2.2 g/kg. If you use pounds, the calculator converts your weight before calculating grams per day.
Next: Calculate Your Macros
Once you have a calorie target, use the macro calculator to split it into protein, carbs, and fat targets for your goal. Not sure where to start? Use the body fat calculator first to see your current body composition.
Nutrition Disclaimer
This calculator is for educational planning only and does not provide medical or nutrition advice. Calorie needs vary based on health status, training, body composition, metabolism, and goals. For individualized nutrition guidance, consult a registered dietitian or qualified healthcare professional.