Not Sure How Many Calories to Eat? This Calculator Breaks It Down Perfectly

Not sure how many calories you should be eating to lose fat or build muscle?

You’re not alone — this is one of the most common questions I get from clients.

And I get it. One source says 1,200. TikTok says 3,000. And your buddy from the gym tells you to “just eat more protein.”

It’s confusing.

It’s overwhelming.

And worst of all? Most people just end up guessing.

But here’s the good news:

You don’t have to guess.

You don’t need to use a random number from the internet.

You don’t need to hire a coach.

You don’t need to spend hours doing math.

I built a free Calorie & Macro Calculator that breaks it all down for you — in under 60 seconds.

The #1 Diet Mistake Most People Make

Most people fail with their diet not because they’re lazy… but because they’re operating with zero clarity.

They try to eat “clean” without knowing how much they actually need.

Here’s what usually happens:

  • They under-eat → burn out → binge
  • Or they overeat “healthy food” → still gain weight → feel stuck

That’s where the calorie calculator comes in.

It gives you your actual numbers, based on your current body, lifestyle, and goals.

Let me show you exactly how it works.

How the Calorie & Macro Calculator Works

This thing is built to be simple — no fluff, no confusion, no signup required.

Here’s what you’ll enter:

✅ Step 1: Your Stats

  • Age
  • Sex
  • Weight
  • Height

This helps calculate your Basal Metabolic Rate — the amount of energy your body burns at rest.

✅ Step 2: Your Activity Level

Be honest here — this is where most people go wrong.

You’ll choose from different activity levels, from mostly sedentary to highly active, depending on your job, lifestyle, and training routine.

This gives you your Total Daily Energy Expenditure (TDEE) — basically how many calories you burn per day with all activity included.

✅ Step 3: Your Goal

Choose between:

  • Fat Loss – to get leaner
  • Maintenance – to maintain your current weight
  • Muscle Gain – to build mass

This adjusts your calorie intake to match your goal.

✅ Step 4: Get Your Numbers

The calculator then gives you:

  • Your daily calorie target
  • Your ideal macros (protein, carbs, fats)
  • Per-meal targets for 3 or 4 meals per day

You’ll know exactly how to build each plate — no guessing, no spreadsheets, and no overthinking.

Why This Matters (And Why It’s Built Into Project Reset)

Knowing your calorie needs is step one.

But having a system to actually use those numbers? That’s the game-changer.

That’s why this calculator is a core part of Project Reset — my all-in-one fitness tracking system inside Notion.

Inside Reset, you’ll take your calorie and macro targets and plug them directly into:

  • A full Meal Planning Template
  • A Palm Portion Tracker for visual eaters
  • And your weekly planning dashboard so everything is organized and actionable

Because let’s be honest — just knowing your numbers is great.

But knowing how to use them is what gets results.

Final Thoughts: Start With Clarity, Not Confusion

If you’ve been stuck wondering:

  • “How much should I be eating?”
  • “Am I eating too little?”
  • “Why am I not seeing results even though I’m eating healthy?”

Stop guessing.

Use the free Calorie & Macro Calculator to get clarity in 60 seconds.

It’s simple, fast, and totally free — no sign-up, no catch.

Click here to try the calorie calculator now

And if you want the full system to put your numbers into action — from meals to training to tracking progress — check out Project Reset while you’re at it.