Calorie & macro calculator
How many calories do you need to lose weight, maintain or build muscle? Answer a few questions and get your daily calories, protein, carbs and fat — plus the date you'll reach your goal weight. Same formula as the GymBeat app.
Answer a few questions
Drag, tap — your plan rebuilds as you go.
Moderate exercise 3–5 days/week (~7,500 steps/day)
Your plan to 80 kg is ready.
You can reach
80 kg by ….
−8 kg in 16 weeks
- Calories
- 2,314kcal
- Protein
- 194g
- Carbs
- 240g
- Fat
- 64g
Maintenance 2,864 kcal · at rest 1,848 kcal
Mifflin-St Jeor, the same formula the app uses. In GymBeat, Coach turns these numbers into your plan — and your Monday recap checks the projection against your real weigh-ins.
What your numbers mean
At rest (BMR)
What your body burns doing nothing at all — breathing, keeping warm, staying alive. Your floor, not a target.
Maintenance (TDEE)
Your resting burn plus everything you do in a day. Eat this much and your weight holds steady.
Daily target
Maintenance minus a deficit to lose weight, or plus a surplus to build muscle — sized by the pace you pick.
Protein, carbs, fat
Protein is set by your body weight to protect (or build) muscle, fat is a share of your calories, and carbs fill the rest.
How it's calculated
No black box — this is the exact math, the same the GymBeat app uses for your targets.
1. Resting burn — Mifflin-St Jeor
Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: the same, − 161 instead of + 5. It's the most accurate of the standard equations for most adults.
2. Maintenance — activity multiplier
Resting burn × 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active) or 1.9 (athlete).
3. Daily target — your pace
1 kg of body weight ≈ 7,700 kcal. Slow (0.25 kg/week) moves your target by 275 kcal a day, moderate (0.5 kg) by 550, aggressive (1 kg) by 1,100 — below maintenance to lose weight, above it to gain.
4. Macros
Protein: 2.2 g per kg of body weight when losing weight, 2.0 when building muscle, 1.8 when maintaining. Fat: 25% of your calories (30% when maintaining). Carbs: whatever is left.
Frequently asked questions
How many calories should I eat to lose weight?
Start from your maintenance calories and eat less: about 550 kcal a day below maintenance loses roughly 0.5 kg a week, which is a pace most people can keep. The calculator above works out both numbers for you.
How much protein do I need?
When you're losing weight, around 2.2 g per kg of body weight helps you keep muscle. To build muscle, about 2.0 g/kg is plenty; to maintain, about 1.8 g/kg.
Is losing 1 kg a week safe?
It's the aggressive end. It works short-term for people with more to lose, but it's harder to stick to and costs more muscle. 0.25–0.5 kg a week is easier to sustain. If you have a medical condition, are pregnant or are under 18, talk to a doctor first.
How many calories do I need to build muscle?
A small surplus over maintenance — about 275–550 kcal a day — together with progressive strength training. Bigger surpluses mostly add fat, not muscle.
How accurate is this calculator?
Mifflin-St Jeor is accurate to within about 10% for most adults, but every body is different. Treat the result as a starting point and adjust from your real weigh-ins — the GymBeat app does that for you in your weekly recap.
Do I have to count calories by hand?
No. In GymBeat you snap a photo of your plate and Coach estimates the calories and macros, so your daily ring fills itself.
Let Coach run your plan
GymBeat sets these targets from your answers, builds your workouts, logs meals from a photo and checks your progress every Monday. 7 days free.
General information, not medical advice. Results are estimates for healthy adults; talk to a doctor or dietitian if you have a medical condition, are pregnant or breastfeeding, or are under 18.