Estimate your daily calorie needs

Estimate maintenance calories and a practical target for fat loss, maintenance or lean weight gain.

SexAge

Weight (kg)Height (cm)

Activity levelGoal

How to use this result

This calculator provides an estimate based on widely used formulas and the details you enter. Treat the result as a starting point, not a fixed prescription.

What affects calorie needs, TDEE and weight goals?

Real-world needs vary between people and can change with activity, sleep, stress, training volume, body composition and health. Follow your trend over time and make small adjustments rather than reacting to a single day.

Turn your estimate into a working planTrack food, workouts and progress in one place.

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