Calorie Calculator: Daily Calorie Needs for Weight Loss & Gain

Whether you want to lose fat, maintain weight, or build muscle, it all starts with knowing how many calories you need daily. Our calculator uses your stats and activity level to provide personalized calorie targets.

How to Use Calorie Calculator

• 1.

  Enter your age, weight, height, and gender

• 2.

  Select your activity level (sedentary to very active)

• 3.

  View maintenance calories

• 4.

  See recommended intake for weight loss (-500 cal) and gain (+300 cal)

Key Features

• Activity-level adjusted TDEE calculation
• Targets for loss, maintenance, and gain
• Based on Mifflin-St Jeor equation
• Macro split suggestions (protein/carbs/fat)

When to Use This Tool

• •

  Creating a calorie deficit for fat loss

• •

  Lean bulking with controlled surplus

• •

  Adjusting intake after activity level changes

• •

  Understanding why weight plateaus happen

Frequently Asked Questions