No matter how “healthy” you eat, if changing your body composition – losing fat, gaining muscle – is a goal, it won’t happen until you get a handle on how you’re fueling your body.

To lose weight (and fat), you have to eat less fuel than you burn.

How Many Calories Do You Need?

I created this calculator to help you see how many calories you actually need during the course of a day, along with a handy macronutrient calculator so you can try to get the ideal amount of protein, fat, and carbs based on your goals.

When it comes to choosing a macronutrient profile that suits you, remember: each one of us has a unique operating system.

If you’re trying to lose weight and are healthy, you can help stay full and maintain muscle by eating a higher (not necessarily high!) protein diet. 

But there’s no need to overload your body with protein (or fat!). Experiment and see what works best for you!

Note: the calculations for women are different than men, so I’ve tailored this specific calculator for women. If there’s enough interest I’ll make one for men too 🙂 

How Do You Track Your Macros?

Exactly how you follow your macros is another post for another day, but a good app to use is either Fitbit’s food log or MyFitnessPal. If you’re overwhelmed by the idea of tracking your macronutrient protocol, just focus on the calories.

I figured out how to do it myself, after monkeying around with some nutrition calculators. Honestly, I think that’s the best way but there can be a high frustration level.

I’ve written a super-cheap book on how to track your macros (the link is in the menu bar) but I’ll also put together an easy-to-follow post in the near future. I just wanted to get this calculator out to you!

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