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Calorie Calculator

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Free Fat Loss Calorie Calculator

This calorie calculator calculates the optimal calorie intake and macro-nutrient values to lose fat or gain muscle. It also generates a perfect customized meal for you with proper portion size to help you achieve your goal. The calculator is based on the Harris-Benedict equation. Remember that bulking up requires resistance training and good nutrition as shown here and that losing weight is as easy as 1-2-3:

6-pack abs
  1. Exercise a bit more
  2. Eat a bit less, and
  3. Drink more water

This calculator generates one sample meal for you. If you want an entire days meal plan then use the free custom meal planner. In under 90 seconds you can set up an account and make a complete meal plan to perfectly fit YOUR metabolic rate, YOUR nutritional preferences, and YOUR goals! Bulk, cut, or recomp using keto, low carb, medium carb, vegan, or vegetarian – your choice! All will result in an optimal meal plan, not only that, it will make you a shopping list and tell you how to prepare the meals!

Step 1: Enter Your Gender anabolic-cooking-dave-ruel
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Step 2: Enter Your Weight
Step 3: Enter Your Height
Step 4: Enter Your Age
Step 5: Enter Activity Level
Step 6: Select Your Goal
Step 7: Enter Meals Per Day
Step 8: Choose Macro nutrient Ratios

Step 9: View Results Projected weight and customized meal.

Protein Consumption (normal range 0.5 – 1.0 g per pound bodyweight)
g/lb bodyweight

Your Projected Weight Loss and Metabolic Rate

You Daily Calorie Requirements              

Your Projected Weight Loss*



Basal Metabolic Rate (BMR)



per week

Daily calories to maintain weight (TDEE)



per month

Daily calories based on goal in step 6



per year

*This is scale weight. You might be losing fat at a rate faster than is indicated if you are adding muscle mass at the same time by doing a weight lifting program in conjunction with your fat loss program. For example, if you have set your goal to be "gain muscle, lose fat" then although your scale weight remains the same you can be gaining muscle and losing fat at the same rate. The only way to know your true progress is to use a skin fold caliper to measure your bodyfat percentage accurately.


Your Custom Meal

Nutrient values in each meal   Sample Meal Based On Your Nutritional Requirements
Number Meals
  Food Imperial Metric
Calories Per Meal calories   Grilled chicken breast

Protein grams   Steamed broccoli

calories   Steamed brown rice

Carbohydrates grams   Flax oil

calories   Quantities adjusted to meet your nutritional requirements!
Fat grams

Dont like this chicken/broccoli/rice meal? Use the free custom meal planner to design an entire days meals which will achieve your fitness goals AND take your taste preference into account.

Your Bodyfat Chart

Want to find out exactly when you will have sixpack abs? Use the new free custom meal planner to get a chart like this with your meal plan!

Your Weight Chart

Note: When your weight drops by more than 5lbs (2kg) you must recalculate your numbers! Your weight chart above shows why this is so important! If you dont adjust your caloric intake when your weight changes, you will plateau out.

If you want even more accurate results, consider using my “World’s Most Accurate Calorie Calculator“. Be warned that its more complicated to use, especially if you choose to do the calibration procedure.

Of particular importance to vegetarians and vegans is that you be very, very careful about the quality of your protein. The amount of protein shown in the above chart that you need is *usable*, high quality protein such as that from chicken breast, eggs, or fish. If you are using plant based proteins then use my protein calculator to see how much additional you need to consume.

Understanding nutrition is critical to your success in gaining muscle and losing fat. If you dont understand my nutrition section then consider the book Bodybuilding Revealed which has the best coverage of bodybuilding nutrition I have seen (Read my review).

Your scale weight can vary wildly from day to day based on the amount of salt you have consumed and other factors, don’t panic if your weight plummets one day then seems to be stalled or even increase the next – stay your course! If you do your eat as directed here and perform the amount of exercise you have set in step 5, then you will lose fat! To weigh yourself accurately, take your weight at the same time every day and measure your bodyfat. Measuring your bodyfat is very important to do if you are weight lifting in addition to losing fat because if you are gaining muscle and losing fat at the same time, the scale alone wont indicate your progress.

Some of you want to gain muscle mass as fast as possible and are wondering why there are not options in step 6 to let you eat even more calories than the “clean bulk”. In my opinion “dirty bulking” is not only unhealthy but does not allow you to add muscle any faster. Despite what popular programs like SS (Starting Strength) recommend, crazy excess of calories results in fat storage, not muscle gain. To see how fast can you add muscle, check out my muscle gain prediction calculator.

If you have trouble using this calculator, please watch this video which describes how to use it.

Like everything on, this calculator is completely free. Lots of websites have calorie calculators that you have to pay to use but my free calculator here is even better! If this is not the best calorie calculator you have ever used, please contact me via facebook and let me know how I can make it the best calorie calculator anywhere on the internet – free or not! My goal is to provide information so that the poorest teen can get the information they need to build a great physique. The information available on this website for free is just as good as all those expensive books, just not quite as polished – but its free! 🙂

Web Developers and Fitness Professionals

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