Estimate calories for maintenance, cutting, or gaining.
Start with your maintenance estimate, then view practical targets for weight loss or leaner weight gain.
Nutrition & Weight Loss
Calorie Calculator
Use this calorie calculator to estimate maintenance calories first, then view practical targets for fat loss or leaner weight gain.
How it works
How to use the calorie calculator
Calorie Calculator is intended for people who want one simple place to start before building a nutrition plan. Use it to estimate maintenance calories and see realistic calorie targets for cutting or gaining.
Enter your body size, age, and activity level as honestly as possible. The calculator returns a maintenance estimate and calorie targets.
Calorie needs can shift based on training, adherence, stress, sleep, and how active you really are outside the gym. Track your intake, watch your bodyweight trend, and adjust only after you have enough consistent data to justify a change.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the calorie calculator tell me?
Enter your body size, age, and activity level as honestly as possible. The result is a maintenance estimate and calorie targets.
How accurate is the calorie calculator?
Calorie needs can shift based on training, adherence, stress, sleep, and how active you really are outside the gym.
What should I do after I get my result?
Track your intake, watch your bodyweight trend, and adjust only after you have enough consistent data to justify a change.
Who is this calculator best for?
This calculator is intended for people who want one simple place to start before building a nutrition plan.
Related calculators
Keep going with the next useful calculator.
These related tools cover the same planning workflow from calories and macros through prep timing.
Track your nutrition and workouts for free in Logbook.
If you want a cleaner place to track the daily side of your plan, Logbook is built to keep that process simple.