Calorie Calculator

How many calories
do you actually need?

Enter your stats and activity level. Get your TDEE and calorie targets for any goal.

Maintenance Calories (TDEE)
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Fill in your details below
To Lose Weight
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Maintenance
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To Gain Muscle
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📊 Your Details
🍱 Macro Targets
Calorie tips that actually work
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3,500 calories = 1 pound. A 500 calorie daily deficit creates a 1 lb/week loss. Sustainable is 0.5-1 lb/week. Anything faster loses muscle too.
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Protein is the most important macro. Aim for 0.7-1g per pound of body weight. High protein preserves muscle during a cut and keeps you full longer.
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TDEE changes as you lose weight. Recalculate every 10-15 lbs lost. Your maintenance calories drop as you get lighter.