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Calorie Calculator

To lose weight, you need to eat fewer calories than you expend over time. Thus, learning how many calories you “burn” every day is one of the most important steps you can take to lose weight. Use this calculator to estimate how many calories you burn and how many you should eat every day to lose weight.

The Legion Macronutrient Calculator

None (little to no physical activity) A little (one to three hours of exercise or sports per week) A moderate amount (four to six hours of exercise or sports per week) A lot (seven to nine hours of exercise or sports per week) A TON (ten or more hours of exercise or sports per week) Custom Activity Multiplier
Lose fat ("cut") Build lean muscle ("lean bulk") Maintain the same weight ("maintain")

To lose weight, you need to eat fewer calories than you expend over time. Thus, learning how many calories you “burn” every day is one of the most important steps you can take to lose weight. Use this calculator to estimate how many calories you burn and how many you should eat every day to lose weight.

Frequently Asked Questions

Why am I not losing weight?

There are several potential culprits for a lack of weight loss, with the most common ones being:

  1. You’re gaining muscle while losing fat. This is called recomping.
  2. You’re eating more than you think you are.
  3. You’re not burning as much energy as you think you are and are no longer in a large enough deficit to cause meaningful weight loss.

If it’s number one, your body composition is improving, don’t worry about the lack of weight loss.

Instead, focus on your measurements, how your clothes fit, and how you look. If you’re losing fat and gaining muscle, all of these things will be moving in the right direction.

If your body composition isn’t improving, though, the solution is simple: You need to widen the gap between the amount of energy you’re burning and eating. To do that, you need to either increase your activity levels, reduce your calorie intake, or both.

Two simple ways of accomplishing this:

  1. Add a session or two of cardio to your weekly regimen or even walk more throughout the week.
  2. Reduce your daily calorie intake by 100 calories or so.

How can I eat less without being hungry?

The easiest way to curb hunger when cutting is to make some simple changes to your diet.

Assuming you’re eating plenty of protein, the following tips can help you control your appetite:

Do I need to count calories to lose weight?

Not necessarily, but you do need to maintain a calorie deficit to lose weight, and counting calories is an effective way to do this.

That said, most people find that counting calories on the fly (usually by entering the foods they eat throughout the day into a calorie tracking app) becomes a burden. You inevitably waste time debating over what to eat and working out how much you can eat and you increase the likelihood of mistakes, like forgetting to log every calorie or mistakenly logging more or less than you actually ate.

Two alternative methods for controlling calories are intuitive eating and meal planning.

Intuitive eating can work well for maintaining your body composition if you’re already following a fairly healthy diet, but it doesn’t work as well for losing weight or establishing healthy eating habits.

Meal planning tends to be the best approach, as it’s just as effective for controlling your calorie intake as calorie counting (and more effective than intuitive eating), but requires less time, energy, and attention and thus tends to be more enjoyable and sustainable.

How should I count and track my calories and macros?

The first thing you’ll need is a food scale so you can weigh the foods you eat.

While eyeballing portions is better than nothing, it’s too easy to mess up, and especially when you’re aiming for a moderate, relatively small calorie deficit.

From there, you can use a food database like SELF Nutrition DATA, the USDA Food Composition Database, CalorieKing, or an app like MyFitnessPal, MyMacros+, or Cronometer to plan and keep track of everything you eat throughout the day.

As far as planning in advance or tracking on the fly, most people prefer the former because the latter quickly becomes a burden. You inevitably waste time debating over what to eat and working out how much you can eat and you increase the likelihood of mistakes, like forgetting to log every calorie or mistakenly logging more or less than you actually ate.

All of this is why I recommend you use a proper meal plan that ensures you can hit your calorie and macro targets eating the foods you like.

Get Your Free Weight Loss Meal Planning Tool Now

Enter your email address below to get the free Legion Meal Plan Tool. With it, you can estimate how many calories you burn every day and create 100% custom meal plans for cutting, lean bulking, and maintaining your body weight in under five minutes flat.

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And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

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That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

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Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

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That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

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Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.

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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

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