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Calorie Calculator

Find how many calories you should eat per day to lose, maintain, or gain weight, based on your stats, activity level, and goal.

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Custom Nutrition Plans

Personalized meal plans for your goals

Calculate Your Daily Calories

Calories to reach your goal, based on the Mifflin-St Jeor equation.

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Calorie Calculator – FAQs

How many calories should I eat a day?

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It depends on your size, activity, and goal. This calculator estimates your maintenance calories, then adjusts up or down for muscle gain or fat loss. Most adults need roughly 1,600–2,800 calories per day.

How many calories to lose 1 pound a week?

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One pound of fat is about 3,500 calories, so a deficit of roughly 500 calories per day yields about 1 pound of fat loss per week.

Should I eat back exercise calories?

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If your activity level already accounts for exercise, you generally should not add them back. Eating back a portion (about half) is reasonable if you used a sedentary activity setting.