Free Calorie Calculator — Daily Calorie Needs & TDEE
Find your daily calorie target for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor equation, with a protein/carbs/fat macro breakdown and goal-based targets.
How to use the Calorie Calculator
- Enter Details: Go to fixflowhub.com/calorie-calculator and enter your age, gender, height, and weight
- Select Activity Level: Choose your daily activity level
- View Results: See maintenance, weight loss, and weight gain calorie targets plus your macros
Frequently Asked Questions
How to calculate daily calories online?
Go to fixflowhub.com/calorie-calculator, enter your age, gender, height, weight, and activity level. Get your daily calorie needs instantly. Free, no sign-up.
How many calories should I eat to lose weight?
A deficit of about 500 calories per day below your maintenance level produces approximately 1 pound of fat loss per week — a safe, sustainable rate recommended by most nutrition guidelines.
What formula does this calculator use?
FixFlowHub uses the Mifflin-St Jeor equation to estimate your BMR, then applies an activity multiplier (1.2 sedentary to 1.9 very active) to calculate your Total Daily Energy Expenditure (TDEE).
How many calories do I need to gain muscle?
A surplus of 250–500 calories per day above maintenance, combined with resistance training, supports lean muscle gain while limiting excess fat accumulation.
Is my calorie need the same every day?
No — your actual needs vary with activity level, sleep, stress, and even the weather. Treat the calculated number as a starting estimate and adjust based on your real-world weight trend over 2–3 weeks.