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    Calories, BMR & macros

    What should I eat
    in a day?

    Your resting metabolism, how many calories you burn with your activity, and your daily calories and macros for your goal. A simple estimate you can adjust as you go.

    Calorie & BMR calculator

    Your daily calories and protein, carb and fat targets for your goal.

    How active are you?
    Your goal

    Eat about

    1,654

    calories a day

    Maintenance (TDEE)

    2,067

    413 a day below this

    BMR (at rest)

    1,503

    what your body burns lying still

    Protein
    137 g
    Carbs
    161 g
    Fat
    51 g
    • • About a 20% deficit: usually 0.5–1% of body weight a week. Slower is easier to keep and protects muscle.
    • • Protein first at every meal, especially on a GLP-1 when appetite is small. Split it over 3–4 meals.
    Struggling to eat enough? Sneaky ways to add caloriesHandy for building muscle, or when a GLP-1 shrinks your appetite.
    • 1 tbsp olive oil drizzled on food+120
    • 2 tbsp peanut or almond butter+190
    • A handful (1 oz) of nuts+165
    • 1 cup whole milk in place of water+150
    • 1 scoop whey protein in a shake+120
    • ½ cup oats blended into a shake+150
    • ½ avocado+120
    • 1 oz cheese+115
    • ¼ cup granola on yogurt+140
    • ¼ cup dried fruit or trail mix+110
    • 1 cup full-fat Greek yogurt+220
    • 1 tbsp honey in yogurt or oats+60
    • • Drink some calories: a shake or smoothie is easier than another meal when you're not hungry.
    • • Eat on a schedule (every 3–4 hours) instead of waiting to feel hungry.
    • • Protein first, then the extras. Calorie-dense add-ons go on top of meals you already eat.
    • • On a GLP-1: small portions, slower eating, and go easy on very greasy food, which can worsen nausea.

    Calories are approximate. If you have trouble eating enough on a GLP-1, tell your prescriber.

    Estimates from the Mifflin-St Jeor equation, not a metabolic test; real needs differ by about 10% either way. Adjust after 2–3 weeks based on your weight trend. If you have diabetes, kidney disease, are pregnant or on a GLP-1, check calorie and protein targets with your doctor or dietitian.

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