LANFITNESS CALORIE CALCULATOR

Find your calorie starting point

Get a practical daily calorie and macro target for fat loss, maintenance or muscle gain. It takes less than a minute.

Adults 18+ Metric or imperial Nothing stored
01

Your details

Use current measurements for the most useful estimate.

Units
years
kg
cm
%

If entered, your estimated lean mass will be used in the resting-energy calculation. Leave blank if you are unsure.

Include your job and normal daily movement, not just workouts.

Your details stay in your browser and are not saved or sent.

YOUR RESULTS

Your starting point will appear here

Complete the form to see your daily calorie target, maintenance estimate and suggested macros.

A USEFUL ESTIMATE, NOT A MAGIC NUMBER

Turn the number into a result

Your resting energy is estimated with the Mifflin–St Jeor equation, or the lean-mass-based Katch–McArdle equation when you supply body fat, then adjusted for activity. Fat loss uses a moderate 15% deficit and muscle gain an 8% surplus. Use the target for 2–3 weeks, follow your average trend and make small adjustments when needed.

For adults aged 18–80. This calculator provides a general estimate, not medical advice. It is not suitable during pregnancy or breastfeeding, or for anyone with an eating disorder or a condition affecting nutrition or metabolism. Speak to your GP or a registered dietitian if you are unsure.