Free calorie calculator
Estimate calories for fat loss, maintenance, or lean gain
Enter your body data, activity, and goal to get a practical daily calorie target you can actually use through the week.
Calculator inputs
Set your body data once, then adjust the goal.
Uses a standard Mifflin-St Jeor estimate with activity adjustment.
Daily target
Maintain
2759 kcal
At estimated maintenance. Use this as a steady weekly baseline, then adjust from real results.
Body data
80 kg • 180 cm
Activity
Moderately active
Goal
Maintain
BMR
1780 kcal
Estimated baseline burn before activity.
TDEE
2759 kcal
Estimated daily expenditure with your activity.
Use it this way
Keep the weekly target simple and easy to repeat.
Maintain
Best when you want a stable baseline for the week and cleaner consistency.
Fat loss
Use a moderate deficit instead of aggressive cuts that usually break adherence.
Lean gain
Keeps intake slightly higher when training quality matters more than speed.
Fat-loss planning
Take the calorie target into a practical fat-loss weekly system.
Fat-loss app comparison
See what matters when choosing a planning product for fat loss.
Read the guide
Use the calorie target alongside a sustainable fat-loss meal plan article.
Next step
Turn your calorie target into a real weekly system
A target is useful, but it matters more when it becomes meals, grocery and daily execution. FitBalance360 helps users move from numbers to follow-through.