Have you ever wondered how many calories you need to maintain, lose or gain weight?
This calculator is a very helpful tool in order for you to make sure you’re fueling your body correctly. Bookmark this page and come back often to make sure you’re on track!
In order to figure out your macronutrients (macros) necessary for your goals, you will need to figure out how many grams of carbohydrates, protein and fats you’ll need in your diet.
How many carbs, protein and fat do I need?
Enter your weight first and hit calculate. You will see a calorie range that’s assigned based on your weight. This does not incorporate your activity level. If you are sedentary (desk job and low exercise levels), stick to the lower end of the calorie range. On the other hand, if you’re very active (workout 3-5 times a week), look at the higher calorie range. If you have an extremely active job AND workout or play sports 7 days a week, you may have to add more calories.
(Based on a 40/35/25 macro ratio)
This calculator should be used to MAINTAIN your current weight. If you’re looking to lose weight, I’d subtract about 500 calories from your calorie “allowance” which will help you lose about one pound per week.
My Fitness Pal
I also highly recommend using the app called My Fitness Pal to track your food. It’s an app that you can get for FREE on your smart phone or you can log in through the web by going to www.myfitnesspal.com. It has been a lifesaver for me!
Everyone’s body is VERY different so it’s impossible to determine an exact calorie intake. You have to consider your activity level and the amount of muscle you have on your body already (since muscle burns more calories at rest).
Remember, this is just a guide to point you in the right direction. You will have to figure out what works for YOUR body by experimenting and tweaking your macros as time goes on.