TranslateCalorie Calculator
How many calories you should eat depends on your goal — losing fat, maintaining, and building muscle all start from the same baseline (your TDEE) and adjust up or down from there. Enter your details to get your daily calorie target.
Enter your age, height, weight, activity level and goal above to see your target.
How this is worked out
Calorie target comes from the Mifflin-St Jeor equation for resting burn (BMR), an activity multiplier for maintenance calories, and a ±10-20% adjustment for your goal.
Every figure here is a population average, not a prescription. Hold a target for two or three weeks, track what actually happens, and adjust. If you have a medical condition or are pregnant, talk to a doctor or dietitian rather than a calculator.
Frequently asked questions
How many calories should I eat to lose weight?
This calculator sets your target about 20% below your TDEE (maintenance calories) when your goal is "Lose fat" — a moderate deficit rather than an extreme one.
How many calories should I eat to build muscle?
For "Build muscle," the target is set about 10% above your TDEE — a modest surplus meant to support muscle growth without excessive fat gain.
Is this calorie target exact?
No — it's a starting estimate based on population averages (the Mifflin-St Jeor equation). Real needs vary; hold the target for two to three weeks, track what actually happens, and adjust.
