Calorie Goal Planner
Get a personalized daily calorie target plus deficit and surplus options.
Maintenance
2678
Deficit (−500 kcal)
2178
Surplus (+300 kcal)
2978
Your personalized target
2678
kcal/day
Fiber · 37 g/day
How we calculate this
Mifflin-St Jeor BMR × your activity multiplier gives maintenance calories. We then offer evidence-based deficit and surplus options.
Pick the option that matches your goal. Recalculate every 4–6 weeks as your weight changes.