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The Perfect Calorie Calculator For Every Body Shape Goal 

September 28, 2020

By Troy Adashun

Calories in vs. calories out is the most important factor whether you're trying to lose, gain or maintain weight and in this article you are going to get 100% free access to the Superhuman calorie calculator which will share with you exactly how many calories you need to eat for every single goal!

You won’t find the Superhuman Calorie calculator on any other site and we created this to be the most accurate one in the world, so make sure you bookmark this page and share it with anyone who is struggling with their body goals as this number is worth its weight in gold!

Also if you are new to counting calories and overwhelmed with this calorie pep talk, we have a ton more resources on this site to make it extremely easy to follow and understand.

Knowing your calories will make your life and body shape goals easier, not harder! I promise you won’t be spending more than a few minutes per day max on counting calories once you can practice intuitive eating.

You are more than welcome to skip to the bottom of the page to access the free calorie calculator, but I wanted to first share some valuable information with you like how to use it and some basic information about your weight goals!

Whether you are trying to find a calorie calculator to lose weight fast or a calorie calculator to gain weight fast or simply just maintain your current weight, you are in the right spot so let’s get this party started. 

Knowing how many calories you need to eat to lose fat or gain muscle allows you to shape your body very quickly and predictably.

How To use the calorie calculator to shape your body throughout the year

I use this very same calorie calculator to sculpt my body throughout the year depending on my exact goals. For part of the year I focus on fat loss so I make sure that I am eating less calories than my maintenance level, and for another part of the year I focus on building muscle so I will eat more calories than my maintenance level.

To make things really simple for my goals I always keep my protein intake pretty high and my fat around 20% of my total calories, but when I want to gain weight I increase my carbs and when I want to lose weight I decrease my carbs. Don’t get confused however, as this strategy is a little more advanced. When it comes to losing or gaining weight the most important number far and away is simply eating the right amount of calories. 

When I'm lean bulking and want to gain muscle without also gaining much fat I eat in a 500 caloric surplus. This means on the calorie calculator that you are about to access, I eat 500 calories over my maintenance level calories.

Now let's contrast this to when I am trying to lose weight, aka lose body fat and keep as much muscle mass as possible. Instead of eating 500 calories over my maintenance levels I will eat about 500 calories under my maintenance levels. This is a very important number because if you try to starve yourself and go for too many calories under your maintenance, you will lose muscle mass and actually slow down your metabolism.

My overall goal with fat loss is to keep as much muscle as I can, while losing body fat at a rate of 1-2 lbs per week so 500 less than maintenance on the calorie calculator below is a good rule of thumb. 


A "Calorie" is a unit used to measure energy. In sports and nutrition, calories measure the energy people get from food, but also the energy people use during exercise or other physical activity.

The reason why monitoring your calories is important, is because they are individual for everyone. We are all of a different height, weight, age and have different levels of activity.

Therefore, by knowing your individual needs and manipulating your input & output, you can change your weight and body composition accordingly. 


  1. 1
    If you have excessive body fat stacked, you will be consuming food at a caloric deficit to shed off that fat
  2. 2
    On the other hand, if you are skinny or skinny fat, you will be consuming food at a slight caloric surplus to gain muscle mass
  3. 3
    If you are happy with your current state and don't want to change all that much, you will be consuming as many calories as you burn - aka eating “maintenance calories.”


This Superhuman calorie calculator is based on the most updated formulas, that use the following variables:

  • Gender
  • Age
  • Height
  • Weight
  • Activity level

There are complex formulas about each of these variables, but it will be no hassle for you, as those exact formulas are well-integrated within our calculator.

Nevertheless, there are factors to consider that will give you the most accurate calculation and optimize the process.

  1. 1
    Enter your TRUE weight - This is your weight in the morning, before breakfast, after going to the toilet.
  2. 2
    Be OBJECTIVE about your activity - Are you mostly sedentary or are you really active throughout the day? Answer this question honestly.

Though the calorie calculator will give you a high-proximity estimation of your needs, you have to still monitor and adjust your progress.

Monitoring and adjusting is quite simple:

Weight loss

  • Check your weight every morning - After toilet, before breakfast
  • On Sunday, add up all the weigh ins and divide by 7 to get your week's average weight
  • If you are losing normally (1-2 lbs/week), no change is needed
  • It’s also important to note that if you are obese and have a lot of weight to lose you will likely lose more than 1-2 lbs per week.

Weight gain

  • Check your weight every morning - After toilet, before breakfast
  • On Sunday, add up all the weigh-ins. Divide by 7 to get your average weight for the week
  • f you are gaining normally (~1 lbs/week at most), no change is needed
  • And last but not least, if you are not gaining as much, add more calories!


Without further ado, here is the Superhuman Calorie calculator below. In order to keep things 100% free all I ask is that you enter your email below so I can send you more epic free content for your exact body shape goals.

Immediately after entering your email you will have instant access to the Superhuman Calorie calculator forever, and all you have to do is enter your information and in 60 seconds or less you will know the exact amount of calories you need to eat for every single goal!

Basic Information
Activity Level
Your results:
Target calorie intake per day:


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