Free daily calorie & wellness calculator
Enter your age, height, weight and activity level to get your daily calorie needs, plus a food and workout plan built around your goal, whether that's losing fat, maintaining, or gaining weight.
These are estimates based on the Mifflin-St Jeor equation. Use them as a starting point and adjust after 2 to 3 weeks based on how your weight actually moves.
BMR (Basal Metabolic Rate)
0 kcal/day
TDEE (Maintenance calories)
0 kcal/day
Estimated weekly change
0 lb/week
Your target
0 kcal/day
Based on your goal and activity level.
Daily protein target
0 g/day
Spread across 3 to 4 meals to support muscle retention or growth alongside your calorie target.
Your calorie target split into protein, carbs and fat.
Protein
0g
Carbohydrates
0g
Fat
0g
BMI
0
Healthy weight range
0
for your height
Suggested water intake
0 oz/day
Nutrition
Simple, accessible foods organized by meal, matched to your goal. Swap items freely for what's available to you. The calorie target matters more than any single ingredient.
Training
A weekly split matched to your goal and gender-appropriate training emphasis. Beginners can start with 2 sets per exercise and add a third once form feels solid.
3x per week
2 to 3x per week
Daily
3x per week
1 to 2x per week
Daily
4x per week
Optional, 1x
Priority
Understanding your numbers
Both come down to the same principle, calories in versus calories out, but the details of how you get there differ.
A consistent deficit of about 500 calories a day, paired with enough protein and some strength training, leads to fat loss while helping preserve muscle. Faster loss is possible but tends to be harder to sustain and more likely to be regained.
A moderate surplus of 300 to 500 calories a day, combined with progressive strength training, favors muscle gain over fat gain. Very large surpluses mostly add fat rather than speeding up muscle growth.
The formula
This calculator uses the Mifflin-St Jeor equation, one of the most accurate resting-metabolism formulas available, then layers on your activity level and goal.
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161BMR × activity multiplierCommon questions
Most people lose weight steadily on roughly 500 calories a day below maintenance (TDEE), which supports about 1 pound of fat loss per week. Intakes below 1,200 calories for women or 1,500 for men aren't recommended without medical guidance.
A surplus of 300 to 500 calories above maintenance, paired with strength training, typically supports steady, mostly-muscle gain of around 0.5 pound per week.
BMR is the energy your body uses at complete rest just to function. TDEE adds your daily activity on top, giving your real maintenance calorie number.
A common target is 0.7 to 1.0 grams per pound of body weight, higher when cutting or trying to build muscle, since protein helps protect lean mass through a deficit or surplus.
It's built on the Mifflin-St Jeor equation, widely used by dietitians for its accuracy. It's a strong starting estimate. Track your results for 2 to 3 weeks and adjust the target if your real-world progress differs.
This tool provides general wellness estimates for healthy adults and is not medical advice. It does not account for medical conditions, pregnancy, eating disorders, or medications that affect metabolism. Speak with a doctor or registered dietitian before making significant changes to your diet or exercise routine, especially if you have an existing health condition.