Free tool
Calorie Calculator: Daily Intake and Targets
Estimate maintenance, fat-loss, and lean-gain targets in a few seconds with sensible defaults you can adjust.
Calculator
Run the numbers
Maintenance2680 kcal
Mild cut2380 kcal
Standard cut2180 kcal
Lean gain2930 kcal
FAQ
Common questions about this topic
How many calories should I eat per day?
That depends on your size, activity level, and goal. A calculator gives a strong starting estimate, but real-world adjustments still matter.
Is this the same as TDEE?
It is closely related. TDEE is your estimated maintenance calorie level, and calorie targets for fat loss or muscle gain are built from that number.
Should I use a 500 calorie deficit?
A 500 calorie deficit is common, but it is not mandatory. Smaller deficits are often easier to sustain and may be a better fit for many users.
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Next step
Use the calculator now, then let the app handle daily logging.
Plan with the tool when you need a number. Use CaloriesCam when you want tracking to be faster every day.