Fitness 4 You — Calorie Calculator

A friendly estimate of daily calories using U.S. measurements. Helpful tips included.

Calorie Calculator

Your body weight in kilograms helps estimate resting energy use.
Metric is the default, and you can switch at any time.
Age affects resting calorie needs — we use it in the estimate.
Choose the option that best matches your typical week.
Body stats are converted from lb and in for the estimate.
Your results will appear here.

Weight Goal Guide

Use your maintenance estimate as a starting point. Small changes make it easier to adjust safely.

Maintain

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Eat around this level to keep your weight steady.

Gain

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Add a small calorie surplus and focus on protein and strength training.

Lose

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Use a small calorie deficit and prioritize balanced meals, protein, and activity.

Tip: a slow pace of about 0.25–0.5 kg (0.5–1 lb) per week is often more sustainable.