Daily calorie target
Calorie Calculator
Estimate maintenance calories from your body details and activity, then apply a goal and a pace to get a daily target you can actually hold.
Your information stays on this device. Nothing you type is sent to a server, saved to an account or added to analytics.
Your results
How the goal adjustment works
Weight maintenance sets your target equal to your maintenance estimate. Weight loss options sit at roughly 10, 15 or 20 per cent below it, and weight gain options at roughly 5, 10 or 15 per cent above. Using percentages instead of a fixed calorie figure keeps the adjustment proportional to your body size.
To examine the size of a deficit specifically, use the calorie deficit calculator, or read how big should a calorie deficit be.
Suggested next calculators
- Run every number in the all-in-one fitness calculator
One set of inputs, every number: BMI, BMR, maintenance, target and macros.
- Open the bmr calculator
Estimate the energy your body uses at complete rest.
- Open the tdee calculator
Estimate the total energy you use across a normal day.
Relevant guides
- How Many Calories Should I Eat Per Day? Calculate, Test and Adjust Your Starting Target
Learn how to estimate your daily calorie target for maintenance, fat loss or weight gain, why a fixed 500-calorie cut does not suit everyone, and how to calibrate your number over 14 days.
- BMR vs TDEE: What’s the Difference, and Which Number Should You Use?
BMR is the energy your body burns at complete rest; TDEE adds all movement on top. Neither number is your calorie intake target — that requires choosing a goal. This guide explains the difference clearly.
- Is BMI Accurate? What It Measures, What It Misses, and What to Check Next
Understand what BMI actually measures, why it is still used in medicine, its key limitations for athletes and diverse populations, and a practical five-layer framework to interpret your result.