Calorie Calculator
Calculate your daily calorie needs based on your goals. Get personalized targets for weight loss, maintenance, or muscle gain.
Your Details
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Your Result
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Calorie Goal
Maintenance
This is the energy you need to maintain your current weight based on your activity level.
How Many Calories Do You Need?
Your daily calorie needs depend on your age, sex, height, weight and how active you are. FitCalc uses the trusted Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor to find your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day.
Calories by goal
- Lose weight: eat roughly 500 kcal below your maintenance level for steady fat loss.
- Maintain weight: eat at your TDEE to stay where you are.
- Gain muscle: add around 300 kcal above maintenance to support growth.
Understanding macros
Macronutrients — protein, carbohydrates and fat — make up your calories. A balanced split of around 30% protein, 45% carbs and 25% fat suits most active people, with protein protecting muscle while you lose fat.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day, including exercise and everyday movement.
How fast can I lose weight safely?
A deficit of 300–500 kcal per day typically yields around 0.25–0.5 kg of fat loss per week, which is sustainable for most people.
How much protein should I eat?
Active adults generally do well on 1.6–2.2 g of protein per kg of body weight to preserve and build muscle.