Calorie calculator for men
Your maintenance calories, a target for your goal, and the protein, carbs and fat to go with it.
Your numbers for every goal
Your body burns about – calories a day at complete rest, and about – once you add daily movement and training. That second number is your maintenance.
| Goal | Calories a day | Calories a week |
|---|
How this calculator works
It estimates resting energy with the Mifflin-St Jeor equation, which tends to be the most accurate of the common formulas for adults, then multiplies it by your activity level. A fat-loss goal takes 20% off maintenance; a lean bulk adds 10%.
Protein is set at 1.8–2.2 grams per kilogram of bodyweight depending on your goal, fat at a little over a quarter of your calories, and carbs fill the rest. If you're carrying a lot of extra weight, protein is based on an adjusted weight so the target stays realistic.
Treat it as a first guess
Any formula can be off by a few hundred calories for a given person. Eat at the target for two weeks, weigh yourself most mornings, and compare the weekly averages. If you're losing faster than about 1% of bodyweight a week, eat a bit more. If nothing's moved, take off 150–200 calories.
The easiest way to get accurate intake numbers is to weigh your food for a couple of weeks. A digital kitchen scale costs less than a takeout dinner and takes the guessing out of portions.