Calorie Calculator
Whether your goal is to lose fat, build muscle, or simply maintain your current weight, use this calculator to find your exact daily caloric targets.
Daily Calorie Needs
Your Calorie Goals
Enter your stats to calculate your daily caloric needs for different fitness goals.
Embed this Calculator on your Website
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The Science of Calorie Counting
Weight management is ultimately determined by Energy Balance. If you consume more energy (calories) than your body burns, you will store the excess as fat or muscle. If you consume less energy than your body burns, your body will tap into stored fat for fuel.
The 3,500 Calorie Rule
One pound of body fat contains approximately 3,500 calories. Therefore, to lose one pound of fat per week, you need to create a caloric deficit of 500 calories per day (500 x 7 days = 3,500).
Our Calorie Calculator automatically applies this math. It first figures out your Maintenance Calories (TDEE), and then subtracts 500 calories to give you your "Weight Loss" target.
Warning: Don't Cut Calories Too Fast
While "Extreme Loss" (a 1,000 calorie deficit) will result in 2 lbs of weight loss per week, it is highly discouraged for most people. Slashing your calories too low can result in:
- Muscle loss (catabolism)
- Lethargy, brain fog, and severe fatigue
- Nutrient deficiencies
- Metabolic adaptation (your body slows down its metabolism to protect itself)
What About Macros?
Hitting your calorie goal is step one. Step two is hitting your macronutrient goals (Proteins, Fats, and Carbohydrates). To preserve muscle mass while in a caloric deficit, aim to consume at least 0.8 to 1 gram of protein per pound of body weight.