Calories | Macronutrients | Lean Body Mass | Basal Metabolic Rate | More Calculators
Reading a food label could give you the impression that everybody needs more or less the same things, in the same quantities, to be healthy. Not so! We all have different bodies, different goals, and different lifestyles, and the way we eat should reflect that.
This calorie calculator will help you estimate the number of calories you're burning each day, plus a daily calorie target to help you lose weight, add muscle, or maintain your current weight. This can be your launch pad to gain better control of your nutrition and better results while working toward your goals!
Calorie Calculator
Your calorie count should put you in a slight caloric deficit of around 200-700 calories. This can help you establish a consistent, sustainable pace of weight loss. Here are your next steps to lose weight:
1. Pick a weight-loss workout plan.
A well-designed program is an essential part of turning hard numbers like calories into hard-body results!
2. Calculate your macronutrient ratio.
Calories aren't just calories! They're actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, "Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM."
3. Learn about the best fat-loss supplements.
Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, "5 Ways to Up Your Fat-Loss Supplement Game."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that's over 2 million people strong!
Your calorie count should put you in a slight caloric surplus of around 500 calories. This can help you establish a consistent, sustainable pace of weight gain. Here are your next steps to gain muscle:
1. Pick a muscle-building workout plan.
A well-designed program is an essential part of turning hard numbers like calories into hard-body results!
2. Calculate your macronutrient ratio.
Calories aren't just calories! They're actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, "Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM."
3. Learn about the best supplements for gaining muscle.
Supplements can help you accelerate your muscle-building results once you have your calories and training nailed. Krissy Kendall, Ph.D., shares her recommendations in the article, "8 Proven Supplements for Muscle Growth and Strength."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that's over 2 million people strong!
Your calorie count should put you close to a level where you maintain your current weight. Here are the next steps on your journey to customize your nutrition:
1. Pick a workout plan.
A well-designed program is an essential part of staying motivated and seeing results.
2. Calculate your macronutrient ratio.
Calories aren't just calories! They're actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM."
3. Learn about the best health-focused supplements.
Supplements can help you accelerate your results and support your training once you have your calories and training in place. Chris Lockwood, Ph.D., shares what to take and why in the article, "Start Here: The Most Important Supplements for Every Body."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that's over 2 million people strong!
How Did We Calculate Your Calories?
Bodybuilding.com's calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators. Here's how it works:
Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9
Finally, the count is adjusted, depending on your goal:
Weight Loss: Reduce by 10-20%
Weight Gain: Add 500 calories
Frequently Asked Questions
After calculating your calories, build meals around your goal first. If you are trying to lose weight, choose filling foods that make your calories last. If you are trying to gain, choose foods that make it easier to eat enough. For simple add-ons between meals, browse healthy snacks.
Protein becomes especially important in a calorie deficit because you have fewer calories to work with and need meals that keep you satisfied. Your exact target depends on your body size, training, and goal, but most people should avoid letting protein become an afterthought. A simple option is adding whey protein when meals fall short.
Feeling hungry can happen when your calorie target is aggressive or your meals are low in protein, fiber, or volume. Before changing your number, look at meal quality and timing first. If hunger is still making the plan hard to follow, you can review appetite control options.
If your calorie goal is high and whole meals feel too heavy, liquid calories can be easier to fit into your day. A mass gainer can help when you need more calories, carbs, and protein without adding another full meal. For bulking support, check out mass weight gainers.
