Tools > Calorie Calculator
Calorie Calculator
Your daily calorie needs depend on your age, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation to estimate the number of calories you need to maintain your current weight (Total Daily Energy Expenditure).
From there, we calculate deficits for weight loss and surpluses for muscle gain.
Calculate Your Calories
Find your daily targets for maintenance, fat loss, and muscle gain.
Maintenance Calories
--
calories / day
Fat Loss
--
-500 cal
Muscle Gain
--
+500 cal
User
OneBody Member
Caloric Requirement Report
Primary Biometrics
Age
--
Weight
--
Height
--
Activity
--
Maintenance
--Kcal
Fat Loss
--Kcal
Muscle Gain
--Kcal
Dynamic Energy Expenditure Targets
Nutritional Strategy Insights
Your personalized metabolic targets are calculated based on your biometric profile and activity levels...
Nutritional Optimization Checklist
Prioritize high-quality protein sources
Focus on whole, nutrient-dense foods
Maintain consistent fiber intake (25g+)
Adjust calories based on weekly progress
Keep fats at 20-30% of total calories
Hydrate: 3-4 liters of water daily
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The Science
Understanding Calories
What is a calorie surplus/deficit?
A calorie deficit means consuming fewer calories than you burn, which forces your body to use stored fat for energy (weight loss). A calorie surplus means consuming more calories than you burn, which provides the extra energy needed to build new muscle tissue (weight gain).
How fast should I lose/gain weight?
A safe and sustainable rate is 0.5 to 1% of your body weight per week. This usually equates to a 500-calorie daily deficit or surplus. Losing weight faster than this often results in muscle loss, while gaining faster often results in excessive fat gain.