Bodybuilder Calorie Calculator
The Bodybuilder Calorie Calculator estimates your personalized daily calorie target based on age, weight, and activity level. This tool helps bodybuilders and athletes fuel their training and reach specific physique goals. Whether you're aiming for muscle growth, fat loss, or maintenance, this calculator provides precise nutritional targets for optimal performance.
How Daily Calorie Targets Is Calculated
Your daily calorie target represents the energy needed to maintain your weight and achieve your specific fitness goal. First, we calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. If you provide body fat percentage, we switch to the more accurate Katch-McArdle formula to account for lean mass. Next, we multiply your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). Finally, we adjust this number to match your goal, adding 350 calories for muscle gain or subtracting 350 for fat loss.
Mifflin-St Jeor: (10 × weight) + (6.25 × height) - (5 × age) + s
Where:
- Weight is in kg, height is in cm, age is in years.
- s is +5 for males and -161 for females.
The 350-calorie adjustment creates a moderate surplus or deficit, which is ideal for changing body composition without sacrificing muscle or gaining excessive fat.
What Your Daily Calorie Target Means
This number represents the precise amount of fuel your body needs daily to hit your specific physique goals. Using this target removes the guesswork from your diet, ensuring you aren't under-eating or overeating. You should use the provided protein and carbohydrate ratios to ensure your calories come from the right sources.
Muscle Gain: Your target is roughly 350 calories above your maintenance level (TDEE). This surplus provides the extra energy required for muscle synthesis during recovery.
Fat Loss: Your target is about 350 calories below your maintenance level (TDEE). This deficit encourages fat burning while keeping protein high enough to protect muscle mass.
Maintenance: Your target equals your daily burn. This is ideal for athletes wanting to sustain their current weight while improving performance.
Important: Weigh yourself weekly to track progress. If your weight doesn't change for two weeks, adjust your daily intake by 150 calories.
Disclaimer: These calculations are estimates for informational purposes only and are not a substitute for professional medical advice. Individual metabolic rates vary. Please consult a registered dietitian or healthcare provider for a nutrition plan tailored to your specific health needs.