Calculate your optimal daily calories based on your personal metrics, activity level, and fitness goals.
Daily Maintenance Calories
0
Baseline Intake
Mild Weight Loss0
0.5 lb / week
Weight Loss0
1 lb / week
Muscle Gain0
+0.5 lb / week
Why these numbers matter: Your maintenance calories represent the energy needed to keep your current weight. To change your body composition, you must either create a caloric deficit (loss) or a caloric surplus (gain).
