Calorie Calculator

Dial in your daily nutrition targets.

Enter your age, gender, height, weight, activity level, and goal to estimate maintenance, fat loss, and muscle gain calories.

Selected target

Maintain calories

2755

kcal / day

1778

BMR

156g

Protein

1.55x

Activity

Maintenance calories

2755

kcal / day

Estimated daily calories to hold current body weight.

Fat loss calories

2305

kcal / day

Approximate moderate deficit for sustainable cutting.

Muscle gain calories

3055

kcal / day

Approximate lean surplus for gaining size.

1Track your 7-day average body weight, not single weigh-ins.

2Adjust calories by 100-200 kcal if weight trend stalls for two weeks.

3Keep protein high and let training performance guide the pace.