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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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Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

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

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

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That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.

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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.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

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Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

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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While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

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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Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.

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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Meal Plan Waiver

In consideration of being allowed to participate in the activities and programs offered by Legion Athletics, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless Legion Athletics, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by Legion Athletics, Inc. I do also hereby release Legion Athletics, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with Legion Athletics, Inc.

I understand that Legion Athletics, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from Legion Athletics, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While Legion Athletics, Inc. believes that the information provided through our services and the site is current and reliable, Legion Athletics, Inc. cannot and does not make any such guarantee or warranty.

I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by Legion Athletics, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that Legion Athletics, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that Legion Athletics, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that Legion Athletics, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by Legion Athletics, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.

I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from Legion Athletics, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of products or services from Legion Athletics, Inc., I understand that results of any sort are not guaranteed and agree not to hold Legion Athletics, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any Legion Athletics, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.

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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

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First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

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If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.