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Calorie Calculator

Your personalized daily calorie target — for fat loss, maintenance, or muscle gain.

Health GoalsCaloriesDeficitMaintenanceTDEEMacrosBMRProteinWalkingHydrationBMIBody Fat
ft
in
175 lb
Daily target for lose fat
2,170
calories per day · TDEE 2,713
Fat loss
2,170
−20%
Maintenance
2,713
0%
Muscle gain
2,984
+10%
What this means
For your stats and goal, 2,170 calories per day is the right target. Hit this consistently and the scale will move in the direction you want.
Common mistake
Most people guess their calories. A 300-calorie error can erase a full week of progress. Use a real number based on your body, not a generic chart.
Your next step
Now find your protein target so you can protect muscle while you lose fat.

This number is just the start

Phoenix Fitness Pro turns your result into a daily plan — photo meal logging, automatic macro math, and weekly streaks.

How to use your calorie target

Your calorie target is a budget, not a daily test. Aim to land within 50–100 calories of it on most days. Weekly average matters far more than perfection on any single day.

What if I'm not losing weight?

First, confirm you're actually tracking accurately — portion sizes, cooking oils, and weekend calories are the usual culprits. If intake is truly on target for 2–3 weeks, drop by 100 calories or add a daily walk.

Pair calories with protein

Calories drive weight change; protein drives what kind of weight changes. Use the protein calculator alongside this one to keep muscle while losing fat.

Frequently asked questions

It depends on your age, sex, height, weight, activity level, and goal. This calculator estimates your TDEE and applies a goal-based adjustment — typically a 20% deficit for fat loss or a 10% surplus for muscle gain.

Related calculators

Free tools that pair well with this one.

Calorie Deficit Calculator

Set a safe deficit for 0.5, 1, or 2 lb per week fat loss.

Macro Calculator

Protein, carbs, and fat split tuned to your goal.

TDEE Calculator

Total daily energy expenditure — your true calorie burn.