Calorie Calculator
Estimate your daily calorie needs.
Lose weight (faster)
2,106
Lose weight (gradual)
2,370
Gain weight (gradual)
2,896
Gain weight (faster)
3,160
Suggested macros at maintenance (30/40/30 split)
How to use it
- 1Choose your sex and unit system, then enter age, height, and weight.
- 2Select your activity level.
- 3Read your BMR, maintenance calories, and the calorie targets for each weight goal.
- 4Scroll down for a suggested macronutrient breakdown at maintenance.
Example
At a maintenance level of 2,633 kcal/day (built on a BMR of 1,699), a gradual weight-loss target would be about 2,370 kcal/day (a 10% deficit) — enough of a gap to lose weight steadily without an extreme cut. At maintenance, a balanced 30/40/30 split works out to roughly 197g protein, 263g carbs, and 88g fat per day.
How it works
Your maintenance calories are your TDEE (BMR × activity level), shown alongside your resting BMR so you can see how much activity level actually matters. From there, weight-loss goals subtract 10-20% and weight-gain goals add 10-20%, roughly corresponding to a gradual or faster pace — 1% of body weight lost or gained per week is a commonly cited sustainable rate, not a strict rule. The suggested macro breakdown splits your maintenance calories 30% protein / 40% carbs / 30% fat, a reasonable general-purpose starting point you can adjust to taste.