Calculate Your Daily Calorie Needs
Want to know how many calories you should be eating each day? Use the calculator below to get a personalised estimate based on your age, weight, height, activity level, and goal whether that’s fat loss, muscle gain, or maintenance.
Why Use a Calorie Calculator?
Understanding your daily calorie needs helps you take control of your health and fitness goals. Whether you’re in a calorie deficit, a calorie surplus, or maintaining, this tool gives you the clarity to eat with purpose not guesswork.
🔍 What You’ll Need:
- Your age, weight, and height
- An estimate of your daily activity level
- Your goal: lose fat, build muscle, or maintain weight
⚠️ Note: These numbers are estimates. For more accurate results and a plan tailored to you, consider working with a qualified coach.
🧠 How It Works:
The calculator uses the Mifflin-St Jeor formula to estimate your Basal Metabolic Rate (BMR). It then adjusts this number based on your activity level to give you your Total Daily Energy Expenditure (TDEE) (the number of calories you need per day).
What is a calorie deficit?
A calorie deficit means you’re consuming fewer calories than your body burns each day therefore this forces your body to use stored fat for energy, which results in weight loss. For safe fat loss, aim for a daily deficit of 300–500 calories.
What is a calorie surplus?
A calorie surplus means you’re eating more calories than your body needs and this is necessary for building muscle, especially when combined with strength training. It’s important to keep the surplus small to avoid unwanted fat gain.
What does it mean to maintain calories?
Maintenance calories refer to the number of calories you need to eat to maintain your current weight and if your goal is to improve performance or focus on body recomposition without changing weight drastically, maintenance is key.
Ready to Take the Guesswork Out of Weight Loss?
Knowing your calorie needs is just the start. If you’re serious about getting results whether that’s fat loss, muscle gain, or just feeling better. Let’s work together to build a plan that works for you.
👉 Click here to get personalised coaching and finally make progress you can stick to.