Lift Lab Calorie Calculator

This Calorie Calculator and its results are based on an estimated average and therefore may not be 100% accurate to you. The best thing you can do is follow the recommendation of the calculator for your initial diet, spend one to two weeks using the diet, then adjust as/if needed by choosing another diet that is either higher or lower calories based on your goals and the results you are seeing.

For most bulking purposes I would recommend sticking to a goal of gaining .5lbs per week, as 1lb will likely result in more fat gain than you're looking for.

For most cutting purposes I believe setting a goal of losing 1% of your body weight per week to be a reasonable and healthy goal.

In general, it is possible to lose fat and gain muscle with maintenance calories, but with that, both things will be done at a slower rate than if focusing solely on either fat loss or muscle gain.

This calculator does not factor in cardio. If you are adding cardio into your plan, the calories burned during your cardio sessions can be added back into your daily diet to offset low food volume, or those calories can just be counted towards additional fat loss. Remember - 1lb of fat is 3,500 calories.