To determine how many calories you should aim to consume each day, use the calculator below to help you determine how many calories you should aim to consume each day in order to lose weight.

BEFORE YOU START: 

Remember that this calculator and others like it are estimates and may not be 100% accurate for everyone. But they do give you an idea of the calorie ranges that can help you get started on your journey. 

FIRST: Please consult with your doctor before starting a new nutrition plan or exercise regime. That’s especially important if you have any medical conditions like diabetes. 

SECOND: Treat the number the calculator gives you as a baseline. Track how much you’re actually eating and then adjust. This is the work! You take action, analyze, reassess and adjust until you get the number that works for you. Your caloric deficit is always in flux. I will always change to keep up with your level of activity. 

THIRD:  If the number of calories the calculator gives you doesn’t yield any results after 4 weeks,  you can lower the amount. You can also lower the amount of carbs and see how you feel. You get to customize this to fit your goal. Hopefully this motivates you and inspires you to experiment. You can do it!

*Remember that weight loss is not just about the number of calories you consume and the amount of physical activity you do. Other factors, like stress, sleep, and genetics, can also play a role in weight management.

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