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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.

Your Stats

2,679

Total Daily Energy Expenditure (TDEE)

1,786

Basal Metabolic Rate (BMR)

No activity 2,053
A little activity 2,321
Some activity 2,679
A lot of activity 3,036
A TON of activity 3,393

Calories to lose weight

Slow (0.5 lb per week) 2,545
Moderate (1 lb per week) 2,464
Fast (2 lb per week) 2,384

Calories to gain weight

Slow (0.5 lb per week) 2,812
Moderate (1 lb per week) 2,893
Fast (2 lb per week) 2,973

Frequently Asked Questions

What is the best calorie calculator?

If you don’t know your body fat percentage, the Mifflin-St Jeor calorie calculator equation tends to produce the most accurate results. If you know your body fat percentage, the Katch-McArdle equation is the most accurate BMR equation. The Harris-Benedict equation isn’t as accurate as the previous two, but we provided it because it’s a well-known and popular formula.

What’s the best calorie tracking app?

The three calorie-tracking apps I recommend are MyFitnessPal, MyMacros+, and Cronometer. Each one is easy to navigate, highly customizable, and has a huge food database that makes logging everything you eat quick and simple.

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. In this case, don’t worry about your lack of weight loss—things are still moving in the right direction.
  2. You’re eating more than you think you are. In this case, you need to be more strict about tracking your calorie intake and/or reduce your calorie intake by 100 calories or so per day.
  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. In this case, add a session or two of cardio to your weekly regimen or even walk more throughout the week.

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 create and follow 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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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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