Daily caloric needs
Calculate your maintenance calories plus targets for fat loss and muscle gain using the proven Mifflin-St Jeor equation.
Maintenance calories are the number of calories your body burns in a day at your current activity level — the amount needed to maintain your current weight. Eating below this creates a deficit for fat loss; eating above it creates a surplus for muscle gain.
This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating Basal Metabolic Rate (BMR), then multiplies by an activity factor to estimate Total Daily Energy Expenditure (TDEE). A moderate deficit of 300-500 calories below maintenance is a common approach for sustainable fat loss.
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