MyFitnessPal Calorie Goal Calculator

Enter Your Details

Example Data Table

Formula Used

Mifflin-St Jeor BMR: BMR = 10 × weight kg + 6.25 × height cm - 5 × age + sex value.

Katch-McArdle BMR: BMR = 370 + 21.6 × lean body mass kg.

Total Daily Energy Expenditure: TDEE = BMR × activity factor + daily exercise calories.

Daily Deficit: deficit = target weekly loss kg × 7700 ÷ 7.

Target Calories: target = TDEE - daily deficit. The calorie floor protects against very low results.

Macros: protein uses grams per kg. Fat uses a calorie percentage. Carbohydrates use remaining calories.

How to Use This Calculator

Select your unit system first. Enter your age, weight, height, and goal weight. Choose your activity level carefully because it strongly affects maintenance calories. Add body fat percentage only when you want the lean mass formula. Set a weekly loss pace. Add a calorie floor to avoid very aggressive targets.

Press the calculate button. Your result appears above the form and below the header. Review target calories, maintenance calories, deficit, macros, BMI, and estimated goal date. Use the CSV or PDF button to save your result.

Calorie Planning Article

Build a Clear Calorie Target

A calorie goal is more useful when it matches your body, schedule, and weight plan. This calculator estimates maintenance calories first. Then it subtracts a daily deficit based on your selected weekly loss pace. The result can help you set a clear food target before logging meals.

Understand Energy Balance

Weight loss depends on energy balance. When daily intake stays below daily expenditure, the body uses stored energy. The calculator uses your age, height, weight, sex, and activity level to estimate that expenditure. It can also use body fat percentage when you prefer a lean mass method.

Use Advanced Options

Advanced options make the result more practical. You can enter goal weight, planned weekly loss, daily exercise calories, protein needs, fat percentage, meals per day, and a calorie floor. These fields help avoid targets that are too aggressive. They also show how long your plan may take.

Plan Macros

Macros are included because calories alone do not describe food quality. Protein supports muscle retention. Dietary fat supports normal body functions. Carbohydrates fill the remaining calories and fuel training. The calculator turns your calorie target into grams for each macro.

Review Progress

The goal date is only an estimate. Real progress can change because of water weight, adherence, sleep, stress, and metabolic adaptation. Weigh yourself under similar conditions. Compare weekly averages instead of reacting to one daily number.

Save Your Result

Use the export buttons when you want a record. The CSV file is useful for spreadsheets. The PDF file is useful for saving or sharing the estimate. You can run the calculator again after your weight changes.

Stay Safe

This tool is for planning and education. It does not replace medical advice. People who are pregnant, underweight, diabetic, recovering from illness, or managing an eating disorder should speak with a qualified professional before using a calorie deficit. For most users, a moderate deficit, enough protein, strength training, and patience create a safer plan.

Improve Consistency

For better results, pair the number with simple habits. Plan meals before hunger rises. Keep high protein foods ready. Add vegetables, water, and regular steps. Review progress every two weeks. If energy, mood, or training drops sharply, raise calories slightly and slow the target pace. Sustainable plans are easier to repeat consistently.

FAQs