Calorie Target Calculator

What is the Calorie Target Calculator?

The Calorie Target Calculator helps you determine how many calories you should eat daily to achieve your fitness goal — whether that’s losing fat, maintaining your current weight, or gaining muscle. Using your height, weight, age, gender, and activity level, it calculates your TDEE (Total Daily Energy Expenditure) and adjusts it for your target goal, giving you a clear daily calorie recommendation.

How It Works

This calculator uses the Mifflin-St Jeor Equation, a scientifically backed formula for estimating your Basal Metabolic Rate (BMR) — the calories your body burns at rest. It then multiplies your BMR by an activity factor to find your TDEE, and finally adjusts it based on your desired goal:

Weight Loss: Subtract 500 calories/day to lose about 1 lb per week.
Maintenance: Stay at your current calorie level.
Weight Gain: Add 500 calories/day to gain about 1 lb per week.

Features

Calculates BMR and TDEE using the Mifflin-St Jeor formula
Suggests calorie goals for Weight Loss, maintenance, or gain
Based on your height, weight, age, gender, and activity level
Gives clear daily calorie targets for easy tracking
Fast, accurate, and mobile-friendly for on-the-go use

Step-by-Step Guide

Enter Your Details: Fill in your age, gender, height, weight, and activity level.
Select Your Goal: Choose whether you want to lose, maintain, or gain weight.
View Your Calorie Target: The calculator will show how many calories you need per day.
Follow Your Plan: Use the calorie target to guide your daily meal choices.

Example Calculation

If you’re a 30-year-old male, 70 kg, 175 cm tall, with a moderate activity level:

BMR: 1,661 kcal/day
TDEE: 1,661 × 1.55 = 2,574 kcal/day
For Weight Loss: 2,574 – 500 = 2,074 kcal/day
For Weight Gain: 2,574 + 500 = 3,074 kcal/day

Tips for Best Results

Track your progress weekly and adjust calories if needed.
Pair your calorie goal with balanced macronutrients (protein, carbs, fats).
Stay consistent — results come with time and discipline.
Recalculate every few months as your weight and activity level change.

Conclusion

The Calorie Target Calculator is your go-to fitness companion for setting precise daily calorie goals. Whether you’re cutting fat, building muscle, or maintaining your shape, this tool gives you the clarity you need to stay on track — scientifically and practically.

Frequently Asked Questions

What formula does this calculator use?

It uses the Mifflin-St Jeor Equation for BMR and multiplies it by an activity factor to estimate your TDEE.

How accurate is this calorie target?

It provides a close estimate for most people. For best results, monitor your progress and adjust based on real changes in your body weight.

How do I use this for weight loss?

Choose the “Weight Loss” goal — the calculator will create a 500-calorie deficit, helping you lose about 1 lb per week safely.

Can I use this calculator for muscle gain?

Yes. Select the “Weight Gain” option to get a calorie surplus that supports lean muscle growth.

Should I recalculate my calories after losing weight?

Absolutely. As your body weight changes, your TDEE also changes. Recalculate every 4–6 weeks for accuracy.

Maria Bakkers

A home cook and recipe creator from the United States. With a background in Hospitality and Catering, I love turning everyday ingredients into simple, family-friendly meals. When I’m not in the kitchen, I enjoy camping with my husband and our two children. On The Fry Pans, I share easy recipes, cooking tips, and honest kitchen tool reviews to help families cook smarter and eat better.

This tools was medically reviewed by Dr. Farzana Antu, BSc, MS, MPH (North South University) Nutrition and Food Science, to ensure accuracy.