Calorie Calculator
Estimate maintenance calories, calorie targets, and starter macros for maintenance, fat loss, or lean gain goals.
Calorie Calculator
Estimate maintenance calories, calorie targets, and starter macros from one body profile
Body profile
Target calories
2,056
Target based on Fat loss with a Moderate routine.
Maintenance calories
2,556 kcal/day
Daily adjustment
-500 kcal/day
Estimated weekly change
-0.45 kg/week
BMR
1,649 kcal/day
Current weight
70 kg
Height
175 cm
Starter macro split
Protein
126 g
Carbs
262 g
Fat
56 g
Planning guidance
A larger deficit can speed up fat loss, but hunger, recovery, and training quality usually become harder to manage.
Moderate: Moderate training or physical activity 3 to 5 days per week.
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Frequently Asked Questions
How are the calorie targets estimated?
The calculator first estimates basal metabolic rate with the Mifflin-St Jeor equation, then scales that to maintenance calories using the selected activity level. It applies a fixed daily calorie adjustment based on your chosen goal to create a starting target.
Are the macro targets personalized?
Not fully. Protein, carbohydrate, and fat targets here are starter planning values based on body weight and goal. Real macro needs vary with training, dietary preference, health conditions, and appetite.
Will the weekly weight change happen exactly as shown?
No. The weekly change is a rough estimate based on energy balance using about 7,700 kcal per kilogram. Real-world changes vary with water retention, training, adherence, and metabolic adaptation.
Should I use this instead of a doctor or dietitian?
No. This is a practical planning tool, not medical advice. Use it as a starting point, then adjust based on actual progress and seek professional guidance when needed.