Free Calculator

Your Calorie
Target. Calculated.

Find your daily calories for weight loss, maintenance, or muscle gain — based on your body and lifestyle.

01 — Your Details

Age

yrs

Weight

Height

Height (ft)

Height (in)

02 — Activity Level

03 — Your Goal

Your Daily Calorie Target

—

calories per day

BMR

—

base metabolism

BMI

—

Est. Body Fat

—

body fat %

Suggested Daily Macros

Protein

—

Carbs

—

Fat

—

Your BMI Range

▼

Underweight Healthy Overweight Obese

Track for 2 weeks first. Don't change anything — just log what you actually eat. Most people are surprised how far off their estimate is.

Protein is king. Aim for your body weight in grams (e.g. 70kg = 70–140g protein/day). It keeps you full and protects muscle during a deficit.

Don't go below 1,200 cal (women) or 1,500 cal (men). Severe restriction slows your metabolism and is very hard to sustain.

Adjust every 2–3 weeks. As you lose weight, your calorie needs drop. Recalculate monthly with your new weight.

Liquid calories are invisible. Juice, soft drinks, alcohol — they add up fast and don't trigger satiety the way food does.

Sleep matters. Poor sleep raises ghrelin (hunger hormone) and makes hitting your target feel nearly impossible. Aim for 7–9 hours.