Free Tool
Calorie Calculator
Get your daily calorie targets for every goal — weight loss, maintenance, or muscle gain — based on your body stats and lifestyle.
Calorie Calculator
Sex
Lose weight (−0.5 kg/wk)
2133 kcal
per day Maintain weight
2633 kcal
per day Gain weight (+0.5 kg/wk)
3133 kcal
per day BMR (at rest) 1699 kcal
Mifflin-St Jeor Equation
TDEE = BMR × activity factor A calorie calculator estimates how many calories your body needs each day based on your age, weight, height, sex, and activity level. It then shows you three calorie targets: one for weight loss, one for maintenance, and one for weight gain. These targets are derived from your Total Daily Energy Expenditure (TDEE), which is your Basal Metabolic Rate multiplied by your activity factor.
How to Use This Calculator
1
Choose your sex — the formula accounts for biological differences in body composition.
2
Enter your age in years, weight in kilograms, and height in centimeters.
3
Select your activity level from the dropdown. Choose the level that best describes your typical week.
4
The calculator instantly shows your calorie targets for weight loss, maintenance, and weight gain.
5
Use the maintenance number as your baseline and adjust based on your goal.
Understanding Your Calorie Targets
Every number in this calculator is built on two calculations: your Basal Metabolic Rate (BMR) and your activity multiplier.
BMR is the number of calories your body burns at complete rest. Your TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that reflects how much you move throughout the day. This is your true maintenance calorie level.
Weight Loss Target
The weight loss target is your TDEE minus 500 kcal/day. This creates a moderate deficit that results in approximately 0.5 kg of fat loss per week. It’s aggressive enough to see results but sustainable enough to maintain for months without burning out or losing muscle mass.
Maintenance Target
Your maintenance target is your TDEE — the number of calories that keeps your weight stable. If you consistently eat at this level, your weight should neither increase nor decrease over time (assuming your activity level stays constant). This is your reference point for everything else.
Weight Gain Target
The weight gain target adds 500 kcal/day above your TDEE. For someone focused on building muscle, this surplus provides the energy and raw materials for muscle protein synthesis. Pair this with a consistent resistance training program for best results. Without training stimulus, a surplus primarily adds fat.
Calorie Targets for Personal Trainers
The calorie targets from this calculator give you a research-backed starting point for client nutrition discussions. The key is treating these numbers as a starting point, not a final prescription. Every client responds differently — adjust based on actual weight trend over 2–3 weeks, not daily fluctuations.
With Gymkee, you can create personalized meal plans for your clients and track their nutritional adherence alongside their training performance — all in one professional coaching platform your clients will actually use.
Frequently Asked Questions
How accurate is a calorie calculator?
Calorie calculators based on Mifflin-St Jeor are accurate to within about ±10% for most people. Individual variation in metabolism, gut microbiome, and hormonal factors means some people burn slightly more or less than predicted. Use the number as a starting point and adjust based on your 2–3 week weight trend.
Why are my maintenance calories different from other calculators?
Different calculators use different BMR formulas (Harris-Benedict, Mifflin-St Jeor, Katch-McArdle) and different activity multipliers. This calculator uses the Mifflin-St Jeor equation, which is the most validated for the general population. Small differences between calculators are normal.
Should I count net calories or gross calories?
Count gross calories (everything you eat and drink, including fat, protein, carbs, and alcohol). The activity multiplier in this calculator already accounts for your exercise calories, so you don’t need to subtract workout burns separately.
Can I use these calorie targets for muscle building?
Yes. Use the weight gain target (+500 kcal above TDEE) as your starting point for a lean bulk. Pair it with high protein intake (1.6–2.2 g/kg body weight) and a progressive resistance training program. If you’re gaining more than 0.5–1 kg/month, reduce the surplus slightly to minimize fat gain.
Do calories from different foods matter, or just the total?
Total calories are the primary driver of weight change. However, the source of those calories matters significantly for body composition, satiety, health, and performance. High protein intake preserves muscle during a deficit and increases satiety. Fiber-rich whole foods support hormone regulation and gut health. Hit your calorie target, but also focus on food quality.
How often should I update my calorie calculation?
Update whenever your weight changes by 3–5 kg or your activity level changes significantly. If you’ve been in a deficit for 3+ months, consider a maintenance phase (eating at TDEE) for 4–6 weeks to reset your metabolism before cutting again.
Build Nutrition Plans That Get Results
Gymkee helps personal trainers create personalized meal plans, track client nutrition, and deliver results that keep clients coming back.
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