Calorie Calculator
Want to know how many calories you should be eating to lose or gain weight? Try out our free calorie calculator!
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only and is not a substitute for professional medical consultation, diagnosis or treatment.
If you're aiming to lose weight, a healthy and sustainable rate is 0.5 to 2 pounds per week. For those looking to gain weight, targeting an increase of 1 to 2 pounds per week is considered a healthy goal.
Reaching Your Fitness Goals
After providing your details in the calorie calculator, you'll receive a personalized daily calorie target. This number reflects how many calories you should consume each day to reach your desired goal weight. Achieving your desired weight—whether it's losing, gaining, or maintaining—requires a personalized plan based on your body's needs. Here's how we can guide you through that journey.
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To Lose Weight
If you're aiming for weight loss, the key is creating a calorie deficit. This means consuming fewer calories than your body needs, prompting it to burn stored fat for energy. You can achieve this by adjusting your diet and increasing physical activity. Our approach combines balanced nutrition and effective workouts to help you reach your goals sustainably.
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Avoid extreme calorie restrictions, as very low-calorie diets can deprive your body of essential nutrients. Always consult a healthcare provider if you're considering such an approach to ensure you're doing it safely.
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To Gain Weight
If gaining weight is your goal, you'll need a calorie surplus. This involves consuming more calories than your body burns. But it's not just about eating more—it's about eating quality foods like lean proteins, healthy fats, and whole grains.
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Here are a few strategies for healthy weight gain:
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Eat more frequently and choose nutrient-dense meals.
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Add extra calories with healthy snacks like nuts and seeds.
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Drink nutrient-rich shakes.
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Stay active with strength training to build muscle mass.
To Maintain Weight
Maintaining your current weight, especially after achieving a goal, can be challenging. A balanced diet with higher protein, omega-3s, and polyphenols may help. We'll work with you to create a sustainable routine that keeps you feeling your best while staying fit.
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Nutrition Matters
Eating within your calorie range is essential, but what you eat is just as important. Nutritious, whole foods fuel your body, keep you full longer, and provide the energy needed to support an active lifestyle.
Prioritize:
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Colorful veggies like leafy greens and bell peppers
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Lean proteins like chicken, fish, and plant-based sources
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Whole grains rich in fiber
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Healthy fats from nuts and seeds
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Plenty of water
Steer clear of processed, empty-calorie foods that offer little nutritional value and can lead to overeating and fatigue.
Overcoming Weight Challenges
If you’re struggling to reach your goals, it might be time to evaluate your eating and exercise habits. There could also be medical factors at play. We recommend speaking with a healthcare provider or registered dietitian to get personalized advice and create a plan that works for you.
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By partnering with BIA Athletics, you'll receive expert guidance to optimize your nutrition and workouts, helping you achieve your weight goals—whether it's losing, gaining, or maintaining—with a plan that suits your unique needs.