Calorie Calculator
Got Your Numbers? Here's What to Do Next
Okay, so you've got your calorie and protein targets. Now what?
Don't overthink this. Here's exactly what to do:
1. Pick a tracking method
You don't need to track forever, but you DO need to track for a bit to get a feel for what these numbers actually look like in real life. Most people are shocked when they realize how much (or how little) they've actually been eating.
My favorite apps: MyFitnessPal, MacroFactor, or Cronometer. Pick one, download it, and start logging your food. Yes, it's annoying at first. You'll get faster at it. I promise.
2. Plan out your meals ahead of time
Here's the truth: my clients who have the most success are the ones who pre-plan their meals for the week. It doesn't have to be fancy or complicated, but having a general idea of what you're going to eat makes hitting your protein goal WAY easier.
If you just wing it, you'll get to 8 PM and realize you've only had 50g of protein all day, and now you're stuck trying to choke down an entire rotisserie chicken before bed. Don't do that to yourself.
Pro tip: Aim for at least 30g of protein at breakfast. This sets you up for success and makes hitting your daily goal so much easier. You don't have to eat a whole buffalo for dinner if you front-load some protein in the morning.
You don't have to stick to your plan perfectly, life happens, but having a loose framework keeps you from scrambling and making it harder than it needs to be.
3. Give it time before you change anything
I know you want results yesterday, but your body needs at least 3-4 weeks to show you what's actually happening. The scale is going to do weird things in the first week or two (water retention, digestion, hormones, all that fun stuff). Ignore it.
Track your progress with more than just the scale. Take measurements. Take progress photos. Pay attention to how your clothes fit and how you're performing in the gym. Sometimes the scale doesn't move, but you lose inches or add 10 pounds to your squat. That's progress.
4. Adjust if you need to (but only after you've given it time)
If after 3-4 weeks you're not seeing any progress at all, it's time to reassess. Maybe your activity level wasn't quite right. Maybe you need to bump calories up or down by 100-200. Small tweaks, not massive overhauls.
And if you're losing weight too fast (more than 2 lbs per week for more than a couple weeks), you might want to eat a little more. Fast weight loss sounds great in theory, but it usually means you're more likely losing muscle along with fat, and nobody wants that.
5. Be consistent, not perfect
You don't need to hit your macros to the exact gram every single day. Close is good enough. If you're within 5-10g of your protein target and within 100-200 calories most days? You're doing great.
The goal is consistency over time, not perfection every single day. So if you have a day where you eat pizza and don't track it? Cool. Just get back on track the next day. No drama. No "starting over Monday." Just keep going.
What Does This Look Like in Real Life?
Numbers are great, but they don't mean much until you see what they actually look like on your plate.
So let me show you a couple examples:
Example 1: Sarah, 150 lbs, Goal: Slow Fat Loss, Moderate Protein
Calories: 1,850-1,950
Protein: 135g (based on her goal weight)
What her day might look like:
Breakfast: Beef and egg scramble with veggies (450 cal, 45g protein) — Starting the day with at least 30g of protein sets you up for success.
Lunch: Burrito bowl with chicken, rice, black beans, cheese, and salsa (550 cal, 40g protein)
Dinner: Salmon, roasted potatoes, and broccoli (600 cal, 40g protein)
Snack: Greek yogurt with berries (200 cal, 15g protein)
Treat: A small dessert or snack (100 cal, 0g protein)
She's hitting her protein, staying within her calories, and still has room for carbs, fats, and even a little treat. No misery required.
Example 2: Jess, 120 lbs, Goal: Build Muscle, High Protein
Calories: 2,100-2,200
Protein: 150g
What her day might look like:
Breakfast: Protein pancakes with peanut butter and banana (550 cal, 35g protein)
Lunch: Turkey sandwich on whole grain bread with cheese, veggies, and an apple (600 cal, 45g protein)
Dinner: Chicken thighs, rice, and roasted vegetables (700 cal, 45g protein)
Snack 1: Protein shake with milk (250 cal, 25g protein)
Snack 2: String cheese and crackers (200 cal, 10g protein)
She's eating enough to fuel her training and build muscle, but it's spread out throughout the day so it doesn't feel overwhelming. And, she still has room for snacks and foods she actually enjoys.
The takeaway?
These numbers aren't about eating bland chicken and broccoli every day. They're a framework. You can eat foods you actually enjoy, go out to dinner, have dessert, and still hit your targets.
That's honestly one of the best things about tracking macros. There are no "off-limits" foods. No guilt. No restriction. It's about balance and crowding your diet with enough of the healthy stuff (protein, veggies, whole foods) and leaving a little room for the fun stuff without derailing your progress.
It just takes a little planning and awareness. That's it.
Don't Make These Mistakes
I've seen people mess this up in the same ways over and over. So let me save you some time and frustration:
❌ Eating way under your calculated calories thinking "more deficit = faster results"
Nope. Eating 1,200 calories when the calculator says 1,800 isn't going to get you there faster. You'll just be exhausted, cranky, losing muscle, and probably bingeing on weekends because you're so restricted during the week. Eat the calories. Your body needs fuel.
❌ Obsessing over hitting your calories and macros to the exact gram every single day
You don't get bonus points for hitting 150g of protein on the nose instead of 145g. Close enough is good enough. If you're consistently within 5-10g of your target, you're doing great. Your targets should really be a range. Don't let perfectionism turn this into a miserable math equation.
❌ Giving up after one week because the scale didn't move
Your body doesn't work on a weekly schedule. Water retention, hormones, digestion, and stress all affects the scale in the short term. One week means nothing. Give it 3-4 weeks minimum before you decide something isn't working.
❌ Forgetting that these are starting points, not permanent rules carved in stone
The calculator gives you an estimate based on formulas, but your body might need slightly more or less. That's totally normal. These numbers are a place to start, not a life sentence. Track, assess, adjust as needed.
❌ Only tracking "perfect" days and ignoring the rest (and not tracking every bite)
If you only log your food on days you eat well and conveniently forget to track the weekend, you're not actually tracking. You're just lying to yourself. And those "little bites" add up. The handful of chips while making lunch, the spoonful of peanut butter straight from the jar, the kids' leftover mac and cheese. Track everything. The good, the bad, the pizza, the wine, and yes, even the bites. That's the only way you'll know what's really going on.
❌ Not weighing your food and not understanding portion sizes
If you've ever measured out an actual serving of peanut butter, you know what I mean. One tablespoons looks sad. A "medium" banana can range from 90 to 150 calories depending on size. Eyeballing portions is a skill, but most people are terrible at it in the beginning.
I highly recommend getting a food scale. You don't have to weigh everything forever, but if you've never weighed a chicken breast, you have no idea what 6 ounces actually looks like. Eventually, you'll get better at eyeballing portions, but you need a baseline first.
You don't need to go overboard and weigh every single veggie or piece of lettuce, but weighing your protein and higher-calorie foods (like peanut butter, oils, cheese, nuts) is a really good idea. Those are the things that can sneak up on you fast.
Your Quick Start Checklist
☑️ Calculate your macros using the calculator above
☑️ Download a tracking app (MyFitnessPal, MacroFactor, Cronometer- pick one)
☑️ Make a meal plan for yourself that will have you hitting your protein and calories daily
☑️ Use the meal plan to make a grocery shopping list. Stock up on high protein foods
☑️ Track and follow the plan for 3-4 weeks consistently
☑️ Take progress photos and measurements (the scale lies sometimes)
☑️ Adjust if needed after 3-4 weeks based on your results
☑️ Be patient and trust the process
Want to Dive Deeper?
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Carbs and fats are important macronutrients, but their specific ratios have minimal impact when it comes to muscle gain or fat loss. Amounts should vary based on personal preferences and dietary needs. Instead of prescribing specific ratios, this calculator focuses on protein and total calories, which are the most crucial factors for achieving your goals. By hitting your calorie and protein targets, you have the flexibility to adjust carbs and fats in a way that suits your lifestyle and keeps your diet sustainable while avoiding macro tetris.
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The calculator uses the Mifflin-St Jeor equation, a highly regarded formula for estimating calorie needs. However, individual variations such as metabolism, medical conditions, lifestyle factors and body fat percentage can affect it's accuracy. Use the results as a starting point and adjust based on your progress.
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The protein level depends on your goals and lifestyle.
Low: The minimum amount of protein you need to maximize muscle building and to preserve your muscle in a fat loss phase.
Moderate: Ideal for most fat loss and muscle maintenance goals. This is a great place for most people to be.
High: Suited for intense training or steep calorie deficits. In a large calorie deficit, more protein is required to preserve your muscle.
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Slow fat loss is a more sustainable approach with a smaller calorie reduction, which helps preserve muscle and energy levels. Rapid fat loss involves a bigger reduction and may lead to faster weight loss but can be harder to maintain and you might risk losing muscle mass. I recommend the slower approach if you have a lot of weight to lose and/or plan on being in it for a longer time period (12 weeks or longer).
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If you’re not seeing progress after 3-4 weeks, revisit your activity level or calorie intake. Adjust slightly by reducing or increasing calories based on your goal and monitor changes.