Calorie Calculator

Choosing a calorie target

This calculator gives you three reference points off the same maintenance (TDEE) number: eating at maintenance, a moderate 500-calorie deficit for fat loss, and a moderate 300-calorie surplus for muscle gain.

For finer control over the deficit or surplus size, see the calorie deficit calculator or calorie surplus calculator, and use the macro calculator once you've picked a target to split it into protein, carbs, and fat.

Where these numbers come from

The formulas and default values in this calculator are based on:

• Mifflin, M.D. et al. (1990) BMR equation
• a 500 kcal/day deficit approximates roughly 1 lb of fat loss per week, based on the commonly cited ~3,500 kcal per pound of fat

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.