Calorie Calculator

See estimated calorie targets for maintenance, fat loss, and muscle gain from one starting point.

How should you think about calorie targets?

A calorie target is not just one fixed number. It depends on your maintenance needs, your goal, and how aggressively you want to move toward that goal.

For fat loss, a moderate deficit is often easier to sustain. For muscle gain, a controlled surplus is usually more practical than pushing calories too high too fast.

The best calorie target is one you can follow consistently while still getting the progress you want. Real-life feedback matters more than a formula alone.

Frequently Asked Questions