How many calories should you be eating?

Your goal

What do you want to do?

Your calories depend entirely on this — there's a different number for each.

Lose fat — eat in a deficit and lean out Maintain — hold my weight, feel good, stay consistent Build muscle — a lean surplus to grow stronger

About you

A few quick details

This is what the math needs — nothing is stored on this page.

Continue

Daily movement

How active is a normal day for you?

Not counting workouts — just everyday life.

Mostly seated — desk work, driving Lightly active — some walking most days On my feet a lot — kids, errands, busy days Very active — physical job, always moving

Your pace

How do you want to approach this?

Both work. The right one is the one you can sustain.

Steady — a gentle deficit you'll barely notice. Slower on the scale, easiest to stick to. Focused — a firmer deficit for faster progress. Takes more discipline around food.

Crunching your numbers

Calculating your metabolism…

Your number

Your daily fat loss calories

Your full breakdown