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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.
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.
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.
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.
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.
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.
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.
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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