Calorie Calculator : Daily Caloric Needs for Weight Loss & Gain

Determine the exact daily energy intake required to achieve your body composition goals, whether cutting fat or building mass.

Interactive Calculator

100% Client-Side Engine

Daily Caloric Target to Maintain Weight

2,767 Calories / day

Mild Weight Loss (-0.25 kg/wk)

2,517 kcal

85% of maintenance

Weight Loss (-0.5 kg/wk)

2,267 kcal

-500 kcal daily deficit

Extreme Loss (-1.0 kg/wk)

1,767 kcal

-1000 kcal deficit

Muscle Gain (+0.5 kg/wk)

3,267 kcal

+500 kcal surplus

Enter your biological profile: age, gender, height, and weight.
Select your weekly activity level.
Click Calculate to view calorie targets across maintenance, deficit, and surplus goals.

Explore complementary calculators in this category.

Calculate the calories your body burns at complete rest using the Mifflin-St Jeor and Harris-Benedict formulas.

Calculate your Body Mass Index (BMI) using metric or imperial units, discover your weight category and healthy weight range.

Calculate how much water you should drink each day in liters, ounces, and 8-oz glasses based on body weight, exercise, and climate.

Calculate your scientifically recommended ideal body weight based on height and biological gender using verified medical formulas.