Calorie Calculator

Find out how many calories you need each day to build muscle, lose fat or hold your weight, plus a simple protein, carb and fat split.

Your details

Gender
yrs
kg
cm
ftin
Goal

How it works

We estimate your resting energy use (BMR) with the Mifflin-St Jeor equation, which uses your age, gender, height and weight.

That number is multiplied by an activity factor to get your maintenance calories. For muscle gain we add 300 kcal, and for fat loss we subtract 500 kcal.

Macros are a starting point: protein at 1.8 to 2.2 g per kg of body weight, fat at about 25% of calories, and the rest as carbohydrate.

Questions

How accurate is this calculator?

It is an estimate and can be off by about 10%. Track your weight for two to three weeks and adjust calories by 100 to 200 if the scale is not moving as planned.

How fast should I gain or lose weight?

A common target is gaining about 0.25 to 0.5 kg (0.5 to 1 lb) per week when building muscle, and losing about 0.5 kg (1 lb) per week when cutting.

Which activity level should I pick?

Choose based on your whole week, not just gym days. If you are unsure, pick the lower option and adjust after a few weeks.

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