Use this Fitness Calories Calculator to estimate how many calories you should eat for fat loss, maintenance, or muscle gain. It uses body weight, height, age, and activity level to estimate BMR and TDEE, then gives a realistic calorie target and monthly weight-change forecast.
The result estimates your maintenance calories and a moderate fitness calorie target. The forecast shows the possible monthly weight change if the calorie gap is maintained consistently.
The equation is an estimate. Track real weight trends and adjust intake after two to four weeks.
A 30-year-old, 175 cm, 75 kg moderately active person has an estimated BMR near 1,674 kcal and TDEE near 2,595 kcal. A moderate fat-loss target is about 2,095 kcal/day.
A common starting point is maintenance calories minus 300 to 500 kcal per day.
Maintenance calories are roughly your BMR multiplied by your activity factor.
Many people start with maintenance calories plus 250 to 400 kcal per day while strength training.
For many adults it is a moderate deficit, but individual needs vary with health, size, and activity.
Tracking error, water retention, reduced activity, and inaccurate TDEE estimates can all hide progress.
| Metric | Meaning |
|---|---|
| BMR | Estimated resting calorie need |
| TDEE | Maintenance calorie estimate |
| Target | Suggested daily calories |
| Forecast | Estimated monthly change |