Your personalized calorie & hydration dashboard
Enter your details to estimate how many calories you need to maintain your current weight:
Note: Your water needs increase with higher temperatures and more intense exercise. Proper hydration supports energy, digestion, and cognitive performance. Always listen to your body and drink more water if you feel thirsty or sweat heavily.
Your activity level affects how many calories your body needs each day. Select the level that most accurately reflects your typical day:
Fitness goals guide how your calorie intake is divided into protein, fat, and carbs. Here’s what each plan prioritizes:
Introduction: Understanding your daily calorie needs is the first step toward any fitness goal—whether it's shedding fat, gaining muscle, or just staying healthy.
Calories are units of energy your body uses to function. From blinking to lifting weights, every action burns calories.
Your daily calorie needs are based on:
Example: A 30-year-old male, 70 kg, 175 cm tall, moderately active needs about 2,650 calories/day.
| Goal | Adjust from Maintenance |
|---|---|
| Weight Loss | -500 to -750 calories/day |
| Muscle Gain | +250 to +500 calories/day |
| Maintenance | No change |
Tip: Use our calculator above to find your base number, then adjust accordingly.
Try our favorite protein supplements or meal plans to support your calorie goals.
🧘♀️ Optimize your progress with fitness & yoga apps.
🍳 Browse kitchen gear for meal prep efficiency.
📏 Track results with our favorite smart scales & fitness trackers.
💧 Stay hydrated with motivational water bottles.
📚 Learn more with top-rated fitness books.
🧂 Enhance nutrition with daily multivitamins and pre-workout supplements.
🧠 Stay focused using mindfulness and brain-boosting tools.