Calorie Calculator

Free Fat Loss Calorie Calculator

This calorie calculator calculates the optimal calorie intake and macro-nutrient values to lose fat or gain muscle. It also generates a perfect customized meal for you with proper portion size to help you achieve your goal. The calculator is based on the Harris-Benedict equation. Remember that bulking up requires resistance training and good nutrition as shown here and that losing weight is as easy as 1-2-3:

  1. Exercise a bit more
  2. Eat a bit less, and
  3. Drink more water

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Step 1: Enter Your Gender
Step 2: Enter Your Weight
Step 3: Enter Your Height
Step 4: Enter Your Age
Step 5: Enter Activity Level
Step 6: Select Your Goal
Step 7: Enter Meals Per Day
Step 8: Macro nutrient Ratios

Step 9: Current Bodyfat (click to estimate)
Step 11: Predicted Muscle Gain: (click to estimate)
Step 12: Click here —>

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Calories and Metabolic Rate

You Daily Calorie Requirements
Basal Metabolic Rate (BMR)
Daily calories to maintain weight (TDEE)
Daily calories based on goal in step 6

Projected Weight Loss



per week lbs kg
per month lbs kg
per year lbs kg

Your Protein Consumption: g/lb bodyweight (normal range 0.5-1.0 g/lb)

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Your complete meal plan will appear here after you enter all the information and click on the ‘Calculate’ button.

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Your Custom Meal

Nutrient values in each meal   Sample Meal Based On Your Nutritional Requirements
Number Meals
  Food Imperial Metric
Calories Per Meal calories   Grilled chicken breast

Protein grams   Steamed broccoli

calories   Steamed brown rice

Carbohydrates grams   Flax oil

calories   Quantities adjusted to meet your nutritional requirements!
Fat grams

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

If you want even more accurate results, consider using my “World’s Most Accurate Calorie Calculator“. Be warned that its more complicated to use, especially if you choose to do the calibration procedure.

Your scale weight can vary wildly from day to day based on the amount of salt you have consumed and other factors, don’t panic if your weight plummets one day then seems to be stalled or even increase the next – stay your course! If you do your eat as directed here and perform the amount of exercise you have set in step 5, then you will lose fat! To weigh yourself accurately, take your weight at the same time every day and measure your bodyfat. Measuring your bodyfat is very important to do if you are weight lifting in addition to losing fat because if you are gaining muscle and losing fat at the same time, the scale alone wont indicate your progress.

Some of you want to gain muscle mass as fast as possible and are wondering why there are not options in step 6 to let you eat even more calories than the “clean bulk”. In my opinion “dirty bulking” is not only unhealthy but does not allow you to add muscle any faster. Despite what popular programs like SS (Starting Strength) recommend, crazy excess of calories results in fat storage, not muscle gain. To see how fast can you add muscle, check out my muscle gain prediction calculator.

Like everything on, this calculator is completely free. Lots of websites have calorie calculators that you have to pay to use but my free calculator here is even better! If this is not the best calorie calculator you have ever used, please contact me via facebook and let me know how I can make it the best calorie calculator anywhere on the internet – free or not! My goal is to provide information so that the poorest teen can get the information they need to build a great physique. The information available on this website for free is just as good as all those expensive books, just not quite as polished – but its free! :)

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