Stop guessing.
Start fueling with intention.
Confused about what to eat to reach your goals? You're not alone. Most women guess, jump from one diet to the next, or cut too many calories and wonder why nothing works.
This free calculator gives you a personalized starting point: an estimated daily calorie target plus protein, carbohydrates and fat based on your current weight, goal weight and the date you'd like to reach your goal.
Understanding your numbers is an important part of the equation. Use them to fuel your body with intention, build balanced meals and make choices that support your goals.
Important: This calculator provides general estimates for informational and educational purposes only. It is not medical advice, a diagnosis, treatment, or individualized nutrition advice. Individual calorie and nutrient needs vary. Always consult your physician, registered dietitian, or other qualified healthcare professional before beginning or changing a weight-loss, nutrition, or exercise program, particularly if you are pregnant or nursing, have a medical condition, take medication, have a history of disordered eating, or have specific dietary or medical needs.
Calculate your macros
Understanding Your Results
Your calorie recommendation is an estimate based on your current weight, how much weight you'd like to lose, and the amount of time you've given yourself to reach your goal.
Focus on nutrient-rich foods to help put your numbers to work:
- Lean protein: chicken, turkey, fish, eggs, Greek yogurt, tofu and protein powder
- Healthy carbs: sweet potatoes, berries, oats, quinoa, apples, rice and vegetables
- Healthy fats: avocado, olive oil, nuts, seeds, nut butter and salmon
Why macros matter: Calories tell you how much energy you're consuming, while macronutrients tell you where those calories are coming from. Protein, carbohydrates and fats each play an important role in supporting muscle, energy, recovery and overall health.
Rather than focusing on calories alone, use these numbers as a starting point for building balanced meals from nourishing, God-given foods.
