Free Tool
Daily Calorie Calculator
Find how many calories you need each day to maintain, lose, or gain. Takes about thirty seconds.
How to use your number
Your maintenance number is what keeps your weight steady at your current activity. To lose fat, eat a little below it. To build muscle, eat a little above it and train with progressive resistance. Neither works without consistency, which is where a coach helps.
Want a plan built around your number instead of guessing? Georgia offers a custom nutrition plan and pairs it with training. You can also check your daily protein target and a daily step goal.
These calculators give general estimates for healthy adults and are not medical or dietary advice. Talk to Georgia or your doctor before making big changes, especially if you have a health condition.
Common Questions
How is my calorie target calculated?
This tool uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (calories burned at rest), then multiplies it by an activity factor to get your total daily energy needs. It is the same method most dietitians start from.
How many calories should I eat to lose weight?
A moderate deficit of about 500 to 550 calories below your maintenance number leads to roughly half a kilogram of fat loss per week for most people. The calculator shows that number for you.
Are these numbers exact?
They are a well-validated estimate, not a lab measurement. Real needs vary with muscle mass, genetics, and daily movement. Use the number as a starting point and adjust based on how your body responds over a few weeks.