Daily Calorie Needs Calculator
Estimate maintenance calories and gentle weight-change ranges by activity level.
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Planning range
2,299 kcal/day
This is a general planning estimate. Adjust based on hunger, energy, activity, and professional advice.
Gentle change range
1,999-2,599 kcal/day
A practical range to discuss with a clinician or registered dietitian.
These results are educational estimates, not a diagnosis or treatment plan. For personal medical advice, pregnancy guidance, chronic conditions, eating concerns, or medication decisions, speak with a qualified health professional.
Related guides
Read practical articles connected to this calculator.
GLP-1 Foods: What to Eat When Your Appetite Drops
When appetite drops, every bite has to work a little harder. These food ideas keep meals simple, nourishing, and easier to tolerate.
NutritionWhy Am I Hungry After Breakfast? A Meal Check
If you are hungry after breakfast, the meal may simply have been too small for your morning, or it may have lacked a satisfying mix of protein, fiber-rich carbohydrate, and fat. Hunger is not a mistake. Compare what you ate, how long it lasted, and your sleep, activity, medicines, and symptoms before imposing another food rule.
NutritionHigh-Protein Snacks Without Protein Powder: 15 Real-Food Ideas
Protein snacks do not have to come from a tub. Real-food options can be cheaper, more filling, and easier to repeat.
GLP-1 & Weight ManagementWhat to Eat on GLP-1s When It Is Too Hot to Cook
Hot weather can make GLP-1 appetite changes feel stronger. A no-cook food plan can protect protein, fluids, and symptom tracking.
How to use this result
Use the estimate as a starting point for learning and planning. Recheck the inputs, compare the result with how you feel day to day, and ask a qualified professional before making major changes to diet, exercise, medication, or pregnancy-related decisions.