Find the exact number of daily calories you should eat to achieve your specific fat loss, maintenance, or bulking targets.
Enter your physiological parameters and active targets below to find your daily calorie budget.
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A calorie is simply a unit of energy. Weight management operates on a basic principle of thermodynamic balance: energy in versus energy out. If you consume more energy than you burn, your body stores the remainder as body fat. If you consume less, your body burns stored fat to make up the difference.
Understanding your daily target calorie intake prevents you from overeating or undereating. Keeping a modest, steady calorie deficit of 250 to 500 calories is the most reliable way to lose fat without sacrificing lean muscle tissue or slowing your thyroid hormones.
Eating the right number of calories is important, but where those calories come from (macronutrient balance) dictates how you feel and your body composition outcomes. A standard, healthy daily macronutrient split consists of: