Calorie & TDEE Calculator
Understand your daily calorie needs and get personalized macro targets to support your weight management goals.
Calculate Your Calorie Needs
Understanding Your Numbers
BMR vs. TDEE
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest—just to keep you alive. TDEE (Total Daily Energy Expenditure) adds your activity level to give your total daily calorie burn.
GLP-1 & Nutrition
GLP-1 medications reduce appetite, which can make it easier to eat in a calorie deficit. However, it's important to:
- ✓Meet minimum calorie needs (usually 1,200+ for women, 1,500+ for men)
- ✓Prioritize protein to preserve muscle mass (aim for 0.7-1g per pound of goal body weight)
- ✓Eat nutrient-dense foods since you'll be eating smaller portions
- ✓Spread protein intake across meals for better absorption
Macro Breakdown
- Protein (30%)— Essential for muscle preservation during weight loss
- Carbs (40%)— Fuel for daily activity and brain function
- Fat (30%)— Important for hormone production and nutrient absorption
Nutrition on GLP-1 Medications
One of the primary effects of GLP-1 medications is appetite reduction. While this helps create a calorie deficit naturally, it's crucial to ensure you're still getting adequate nutrition from the food you do eat.
Many healthcare providers recommend focusing on protein-first eating, meaning you start each meal with your protein source before moving to vegetables and then carbohydrates. This approach helps ensure you meet protein targets even when eating less overall.
The Mifflin-St Jeor equation used in this calculator is considered one of the most accurate methods for estimating calorie needs. However, individual metabolism varies, and these numbers should be used as a starting point. Work with your healthcare provider or a registered dietitian to fine-tune your nutrition plan.