Free calculator
Your calorie number, sized to the goal.
Maintenance calories (TDEE), then a daily target for fat loss, muscle, or gaining weight. Same math Gori uses in the app.
Daily calorie target
Your number shows up here.
Maintenance calories, then a keepable target for the goal you picked.
What this calorie calculator measures
TDEE is the energy you burn in a normal day: resting burn plus movement. Resting burn uses the Mifflin–St Jeor equation from sex, age, height, and weight. Activity then scales that number: mostly sitting, lightly active, training most of the week, or hard training and physical work.
How the daily target is set
- Lose weight: about 500 calories under maintenance at your goal weight, near 0.5 kg a week, with a 1,400 calorie floor.
- Hold weight: maintenance at your current weight.
- Build muscle: about 10% above maintenance, with protein at 1.6 g per kg.
- Gain weight: about 15% above maintenance at your goal weight.
- Protein while losing is 2.0 g per kg of goal weight, so the target stays eatable.
Why the number is the start
A target on a webpage cannot tell you whether today is still on track. Gori keeps the same number, logs a meal from a photo, your voice, or a line of text, and shows calories left. Yearly includes 3 days free.
An estimate for planning, not medical advice. Pregnancy, medical conditions, and sport-specific diets need a clinician or dietitian.