Estimate how many calories you burn each day based on your body and your weekly workouts, then see exactly how many calories to eat to lose weight, gain weight, or maintain where you are.
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10 SECThis fine-tunes your estimate slightly higher for more intense training styles.
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Fill in your details and hit Calculate — your daily calorie targets will show up right here.
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If your goal is weight loss
If your goal is weight gain
To stay exactly where you are
Get a meal plan built around your calorie target, food preferences, and any medical conditions.
Find a nutritionist →Struggling to stay consistent? A certified coach can help you build habits that actually stick.
Find a life coach →A common approach is to target a loss of 0.25–1 kg per week, which works out to roughly 275–1100 calories below your daily maintenance calories. Faster loss is not recommended without medical supervision.
Targeting a gain of 0.25–1 kg per week, or roughly 275–1100 calories above your maintenance calories, supports a gradual, healthy weight gain.
Yes. Training more often, and at higher intensity, raises your total daily energy expenditure and therefore the number of calories your body needs to maintain its current weight.
No calculator can be perfectly accurate for every individual. This tool uses the widely used Mifflin-St Jeor formula for a solid estimate, but real needs vary by metabolism, muscle mass, hormones, and health conditions treat it as a starting point.
Book a session with a verified dietician, nutritionist, or life coach and get guidance made for you not just a formula.
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