Calorie Calculator

From maintaining your weight to losing fat or building muscle, find the daily calories that fit your activity level and goal.
You can then turn those numbers into three meals that match your tastes and budget.

Common questions about the calculation

How is this calculated?

Your resting calorie burn is estimated with the Mifflin–St Jeor equation from your sex, age, height and weight. It is then multiplied by the activity factor you chose (1.4 to 1.8) to estimate your maintenance calories. Following CleanEat's goal settings, weight loss uses 85% of maintenance and muscle gain uses 110%. Weight maintenance uses your maintenance calories as they are. If the result is low, a daily minimum applies (1,500 kcal for men, 1,200 kcal for women).

Protein uses the same targets as the meal-plan tool: 1.2 g per kg of body weight for maintenance, 1.6 g for weight loss and 1.8 g for muscle gain. If your BMI is above 25, protein is calculated from an adjusted weight: the weight at BMI 25 plus 25% of your excess weight. Fat takes 25% of your daily calories, and carbohydrates get the calories left after protein and fat. Carbs and protein count as 4 kcal per gram and fat as 9 kcal per gram, rounded to the nearest gram. The 25% fat share is CleanEat's own reference value, chosen within the 15–30% energy range in the 2025 Dietary Reference Intakes for Koreans.

Korean Nutrition Society · 2025 Dietary Reference Intakes for Koreans (in Korean)

How accurate is it?

It is an estimate based on the body measurements and activity level you enter. Two people of the same height and weight can need different amounts of energy, depending on body composition, how intense their activity is, how much they move during the day and individual differences in metabolism.

It is a reference for meal planning for healthy adults. If you are pregnant or breastfeeding, have a condition that calls for dietary restrictions, or have a history of an eating disorder, please talk to a doctor or dietitian about the right targets for you.

NIDDK · Who the calorie planning tool is for, and its limits

Should I add calories on workout days?

No. The weekly activity level you chose is already built into the calculation. The number is a daily average based on your usual routine.

Is my information saved?

What you enter is used only on this screen, to calculate and to continue building your meal plan. It disappears when you refresh the page.