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Free Calorie Calculator

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What's your gender?

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How old are you?

years
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How tall are you?

cm
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What's your current weight?

kg
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What's your target weight?

kg
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How active are you day-to-day?

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What's your current goal?

Your Daily Calorie Needs:

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This is an estimate of how many calories you need daily to maintain your current weight.

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Fitness Calculators
Calorie Calculator

Our free Calorie Calculator helps you figure out how many calories you need each day for weight loss, muscle building, or maintaining your current weight. It uses science-backed formulas to calculate your energy needs based on your age, gender, activity level, and goals. Use it for more accurate meal planning and better results with your fitness goals.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

How many calories should I eat to lose weight?

Weight loss comes down to one thing: a calorie deficit. That means eating less energy than your body burns each day. But here's the catch - your exact calorie needs are totally individual. They depend on your gender, age, weight, how active you are, and your metabolism. Generally speaking, cutting about 500 calories per day can lead to losing around a pound per week, but going too low can actually slow down your metabolism and cause muscle loss. The key is finding a deficit that's sustainable and healthy - not starving yourself, but making smart food choices and getting the right nutrients. Combine a protein-rich diet with exercise and rest for the best fat loss results.

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Calorie Tracking

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What is a calorie deficit?

A calorie deficit means you're eating fewer calories than your body uses each day for basic functions (your basal metabolic rate) and physical activity. This negative energy balance forces your body to tap into stored energy - mostly fat stores - to make up the difference. That's why a calorie deficit is essential for losing weight. But be careful not to go too extreme, because too large a deficit can lead to muscle loss, hormonal imbalances, and a slower metabolism. A moderate, well-planned deficit is a sustainable and healthy way to lose fat over the long term.

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Recipes for Fat Loss

Our app gives you high-protein fitness recipes that make losing weight and making progress easy every day!

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How can I easily get into a calorie deficit?

Getting into a calorie deficit is all about balancing your diet and daily activity. First step is knowing your daily energy needs - you can calculate that right here with our free calorie calculator, and we'll even tell you exactly how many calories and grams of protein to eat each day to create a deficit and lose weight. The easiest approach is to focus on nutrient-dense, high-protein, low-calorie foods that keep you full. The GetFIT App has hundreds of delicious, protein-packed fitness recipes that'll help with this. Regular movement matters too: daily walks, strength training, or just increasing your NEAT (things like taking stairs or doing housework) all help create that calorie deficit.

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High Protein Meals

You’ll never feel hungry on your diet again if you eat the high-protein fitness recipes in our app!

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Can you lose weight without a calorie deficit?

Short answer: no, you can't lose weight without a calorie deficit. Your body only starts burning its own reserves (fat) when it's getting less energy than it's using. That's what we call a calorie deficit. There are some misleading situations though: water loss, muscle loss, or digestive system changes can cause the scale to drop, but those aren't real, healthy forms of weight loss. To actually improve your body composition - meaning reducing fat while keeping muscle - you need a smart combination of controlled calorie intake and physical activity.

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Simple Calorie Tracking

With our app’s precise calorie tracking and food diary, hitting a calorie deficit has never been easier.

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How much protein should I eat per day?

Your daily protein needs depend on your weight, activity level, and goals. As a general rule, aim for 1.6-2.2 grams of protein per kilogram of body weight if you're building muscle or losing fat. So for a 70 kg person, that's about 110-150 grams of protein per day. If weight loss is your goal, higher protein intake helps preserve muscle mass, reduces hunger, and boosts your metabolism (thermogenesis). Important to spread this throughout the day and include protein in every meal.

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High Protein Diets for You

Our easy-to-make, high-protein recipes help you hit your ideal daily protein intake effortlessly!

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How many calories should I eat to build muscle?

For muscle building, you need a calorie surplus - meaning you have to eat more than you burn. Generally, eating 250-500 calories above your maintenance level is ideal for gaining mass without adding too much fat. This surplus gives your body the energy it needs to rebuild muscle tissue. Pay attention to your macros too: get enough protein (2-2.2 g per kg of body weight), carbs for performance, and fats for hormone function. Progressive weight training and proper recovery are also essential parts of muscle building.

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Workout Plans for Your Goals

Our app offers a wide range of workout plans!

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GetFIT App: Not Just a Calorie Counter — Your Complete Online Body Transformation Membership for Weight Loss & Muscle Building

Why pay for separate programs, apps and courses for calorie tracking, workouts, and meal plans? GetFIT App is an all-in-one web app membership that gives you everything in one place, fully online. Set up your account in seconds and reach your goals faster, with less hassle.

Feature GetFIT App 🌟 Other Calorie Tracker
Apps
Calorie Tracking Yes Yes
AI Powered Meal Analysis Yes No
Intermittent Fasting Log Yes No
Workout Tracking Yes No
Hundreds of High-Protein Recipes Yes No
4-Week Meal Plans Yes No
4-Week Workout Plans Yes No
Body Weight Tracking Yes No
Water Intake Tracking Yes No
Body Measurement Tracking Yes No
Knowledge Library & E-books Yes No
Progress Tracking Yes No
Seasonal Winter/Fall Diet Recipes Yes No
Step Count & Daily Habit Tracking Yes No
International Recipe Library Yes No
Diet Shopping Lists Yes No
Supplement Programs Yes No
Easy-to-Use Online Platform Yes No
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Who Is GetFIT App For?

If you've ever gotten stuck losing weight, had no idea how many calories or how much protein you actually need, or you're just tired of bland, boring diet food — you're not alone. GetFIT App was built for people who want to finally reach their weight loss or muscle-building goals in one place, with a clear system and food they actually enjoy eating. Look through the situations below, and if you recognize yourself, you'll know exactly what to do next.

You have no idea how many calories to eat Weight loss, muscle building, and maintenance all need different targets — the app calculates exactly how many calories and how much protein your goals require. Try the app! You don't know how to put together a workout plan You show up at the gym but have no idea what to do or in what order? Ready-made, easy-to-follow 4-week workout plans get you started. Try the app! You're tired of bland, boring diet food Who said dieting means dry chicken breast and rice? Choose from hundreds of delicious, high-protein recipes you'll actually want to eat. Try the app! The scale hasn't moved in weeks Stuck on a weight-loss plateau and not sure what's going wrong? Clear tracking and logging help you spot exactly what needs adjusting. Try the app! You're a beginner and don't know where to start Everyone feels lost at the start, with so much conflicting information out there. You get a simple, step-by-step system, no guesswork required. Try the app! You can't hit enough protein every day You know you should, but the numbers never add up? The app helps you plan meals so you actually reach your daily protein target. Try the app! You want a simple, effective plan you can actually follow Whether it's weight loss or muscle building, one clear, day-to-day plan beats ten scattered pieces of advice — and you get it all in one place. Try the app! You don't have time to sit and calculate everything Just describe what you ate, and the AI works out the calories and macros for you in seconds. Try the app! You want to keep progressing without setbacks Consistent tracking and clear goals help you avoid losing weeks of progress or losing your momentum. Try the app! You've tried crash diets before, but they never stuck This isn't another quick fix — it's a sustainable system you can actually build into your everyday life. Try the app! You want to finally hit your goal weight Whether it's a few pounds or something bigger, a clear plan and daily tracking make a real difference in actually getting there. Try the app! You want to look better, feel fitter, and feel more confident As your body changes, your confidence often grows with it — consistent training and nutrition can help with both. Try the app! You want to build muscle effectively A training plan, enough protein, and recovery — you need all three for muscle growth, and you'll find them all in one place. Try the app! You want to lose weight without starving yourself or yo-yo dieting Starving yourself isn't the answer — a sustainable calorie and protein intake is something you can actually stick with long-term. Try the app! You want to build a healthier, fitter lifestyle It's not about one diet — it's about small, sustainable habits around food, movement, and routine that you can keep up long-term. Try the app! You want to finally reach the physique you've always wanted The shape you've always pictured feels a lot more realistic with a clear plan and a consistent daily system behind it. Try the app!
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GetFIT App Is Not a "Magic Pill" — It's a System That Supports You and Gets You to Your Goal!

GetFIT App helps you so you don't have to figure out how to reach your goals on your own. In one place, you'll find everything you need for a mindful lifestyle change: calorie and macro tracking, daily calorie logging, 4-week workout plans, delicious and easy-to-follow recipes, and progress tracking. You won't get quick tricks — you'll get a clear, transparent system that helps you move toward your goal more consistently, whether that's weight loss, muscle building, or a fitter, more sustainable lifestyle.

Fast, Simple Calorie & Macro Tracking

You describe what you ate, and GetFIT App calculates the calories and macros in seconds — no more digging around or doing math in your head. You'll also see exactly how many calories you have left for the day.

Workout Plans & Workout Logging

Effective 4-week workout plans are ready to go, and your workout log helps you stay consistent and track how you progress from session to session.

High-Protein Recipes & Ready-Made Meal Plans

Hundreds of delicious recipes and 4-week meal plans are waiting for you, so you don't have to figure out what to eat every single day.

Body Weight, Measurements & Daily Habit Tracking

All your important numbers in one place, so you can see exactly whether progress is actually happening — not just feel it, but see it.

Progress Tracking

Clear data and charts help you know exactly where you stand, and what's worth adjusting in the weeks ahead.

Knowledge Resources & a Supportive System

You don't just get tools — you get knowledge too, so you understand why you're doing what you're doing, for the long run.

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GetFIT App Will Be Perfect for You, If...

If you relate to any of the statements below, GetFIT App is exactly the right fit for you.

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Join Thousands of GetFIT App Users Worldwide

Thousands of people around the world have already joined GetFIT App to track their nutrition, follow workout programs, and work toward their fitness goals. Join our growing global community and get the tools you need to manage your fitness journey in one place.

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Everything You Need for a Fitter Body is here in GetFIT App!

Set calorie and macro goals, track your meals and activity, follow structured workout and meal plans, and monitor your progress over time. GetFIT App brings nutrition tracking, fitness planning, and everyday tools together in one simple membership.

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Discover the premium features of the GetFIT App during a free trial: personalized calorie calculation and tracking, meal plans, recipes, workout programs, e-books, and much more. Start your transformation today!

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