FitCalcLab

Calories

Calorie Calculator

Estimate daily calories for losing weight, maintaining weight or gaining weight.

Quick answer

The Calorie Calculator estimates daily calorie needs for maintenance, fat loss or weight gain. The result is a starting estimate and should be adjusted based on real progress over time.

Learn more about this result

How Many Calories Should I Eat Per Day?

Learn how maintenance calories, calorie deficits and calorie surpluses work for different fitness goals.

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Calculator guide

How to understand your calorie result

How to use this calculator

  1. 1Choose metric or imperial units.
  2. 2Select the formula option.
  3. 3Choose your activity level.
  4. 4Select your goal: lose, maintain or gain weight.
  5. 5Enter your age, height and weight.
  6. 6Click the calculate button to estimate your daily calorie target.

What the result means

The calorie result estimates your maintenance calories first, then adjusts the number based on your selected goal. This can be used as a starting point for macro planning, weight loss planning or muscle gain planning.

This calculator is for informational purposes only and is not medical advice.

How this calculator works

This calculator estimates BMR first, then multiplies it by an activity factor to estimate maintenance calories. It then adjusts calories based on your selected goal.

Maintenance calories are an estimate of how many calories you may need to maintain your current weight. Goal calories are adjusted from maintenance based on whether you want to lose, maintain or gain weight.
This calculator is for informational purposes only and is not medical advice.

Helpful answers

Frequently asked questions