Dinner
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Diet Tool · free, no sign-up
How many calories
How many calories
do you actually need?
Answer six questions and see your number, your macro split, and the meals that fit it — updating as you type.
- Enter your basic physical information.
- Then choose your health goal
- Healthy Weight Loss
- Healthy Weight Gain
- Happy with your weight and just want to eat healthy
- We will then calculate how many calories you need to achieve your goal.
- Finally, simply click on “Use” to learn more about the meal plan we recommend for you.
How the calculator works.
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01
Enter your basic physical information.
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02
Then choose your health goal — healthy weight loss, healthy weight gain, or happy with your weight and just want to eat healthy.
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03
We will then calculate how many calories you need to achieve your goal.
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04
Finally, simply click on “Use” to learn more about the meal plan we recommend for you.
What the numbers mean.
Three things worth knowing before you change how you eat.
- BMR vs. your target
- Your BMR is what you’d burn lying still all day. Multiply it by how much you move and you get the number you actually maintain on — then we adjust for your goal.
- Why we don’t go lower
- A deficit deeper than about 20% costs you muscle and energy, and it rarely lasts. Slower is the version you’ll still be doing in six months.
- Protein is the priority
- Whatever your goal, protein comes first — it’s what protects muscle in a deficit and builds it in a surplus. Every macro split above is built around it.
Questions, answered.
The things people ask our nutritionists most.
Which equation do you use?
Mifflin-St Jeor, which is the closest fit for most adults. We apply an activity multiplier on top, then adjust for your goal.
How accurate is this?
It’s a well-validated estimate, not a measurement. Treat it as a starting point, then adjust based on what actually happens over two to three weeks.
Do I need to hit the macros exactly?
No. Getting close most days beats hitting them perfectly some days. Protein is the one worth being consistent about.
Can someone check this for me?
Yes — book a free consultation and one of our registered nutritionists will go through your numbers, your training and your week with you.
Want a person, not a formula?
Book a free 1-1 with a certified nutritionist. They’ll take these numbers, your training and your week, and build a plan you’ll actually keep.
Calculated with the Mifflin-St Jeor equation. A guide, not medical advice — our nutritionists can tailor it on a free consultation.