FREE NUTRITION TOOL

Find Your Daily Calories

Use this calculator to estimate your maintenance calories, then choose a practical starting target for fat loss or muscle gain.

Your details

Enter your current information. Your result is an estimate, not a prescription.

Estimated maintenance calories — kcal per day

Estimated BMR—kcal/day at rest

Activity multiplier—based on your selection

Goal	Starting daily calories
Fat loss	—
Maintenance	—
Muscle gain	—

How to use your result

Maintenance: start around your calculated TDEE.
Fat loss: start 300–500 kcal below maintenance; aim for a sustainable rate of loss.
Muscle gain: start 200–400 kcal above maintenance; keep the surplus modest.
Track body weight under similar conditions several times per week and use a weekly average.
Hold calories steady for 2–4 weeks before making a small adjustment, unless progress is clearly going in the wrong direction.

Choose your activity level

Level	Best fit
Sedentary	Little planned exercise; mostly sitting.
Light	1–3 training sessions weekly or generally low daily movement.
Moderate	3–5 gym/sport sessions weekly and reasonably active days.
Active	Hard training most days, with high day-to-day movement.
Very active	Demanding physical work, high-volume sport, or two-a-day training.

Important: This is a starting estimate based on the Mifflin–St Jeor equation. Actual calorie needs vary with daily movement, training volume, sleep, health status, medications and more. For eating-disorder concerns, pregnancy, medical conditions, or clinical dietary advice, speak to an appropriately qualified health professional.