Not the number a random app gave you. Not the 1,200 someone on the internet swears by. Your real number, based on your body, your life, and a pace you can actually sustain. It takes less than a minute, and you keep the full result. No email required.
This uses the Mifflin-St Jeor equation, the same formula used in clinical nutrition. Answer honestly. There is no wrong answer here.
Calorie + Macro Calculator
Which units feel natural to you?
You can think in pounds or kilograms. Both work.
Pounds, feet and inchesUS units
Kilograms and centimetersMetric units
Please choose one to continue.
Tell me about you.
The formula uses biological sex and age to estimate how much energy your body burns at rest.
Female
Male
Please select an option and enter an age between 18 and 90.
Your height and current weight.
Just where you are today. This number is a starting point, not a judgment.
Please fill in your height and weight.
How active is a normal week for you?
Be honest, not aspirational. We can always adjust as you build.
Mostly seatedDesk work, little planned exercise right now
Lightly activeWalks or workouts 1 to 3 days a week
Moderately activeExercise 3 to 5 days a week
Very activeHard training 6 to 7 days a week or a physical job
Please choose your activity level.
What pace feels right for you?
Slower is not weaker. The pace you can repeat is the pace that works.
Gentle lossRoughly half a pound per week. Easiest to sustain.
Steady lossRoughly one pound per week. The classic sweet spot.
MaintainHold where you are and build consistency first.
Please choose a pace.
Your daily calorie target
0
calories per day
0gProtein
0gCarbs
0gFat
Your maintenance calories0
Estimated pace0
Protein guideline used1.6 to 2.2 g per kg
These are evidence-based estimates, not medical advice. If you have a medical condition or a history of disordered eating, please work with a qualified professional.
A target only works when you understand it. Here is the logic behind yours.
It starts with your body at rest
The Mifflin-St Jeor equation estimates how many calories your body burns just existing: breathing, thinking, keeping your heart beating. That is your foundation, and it is different for every woman.
Then it accounts for your real life
Your activity level multiplies that baseline into your maintenance number. Eat there and you hold steady. Eat slightly below it, consistently, and your body draws on stored energy. That is the entire mechanism. No magic foods, no forbidden ones.
The deficit is deliberately moderate
Crash deficits feel productive for two weeks and then collapse. A moderate deficit protects your energy, your muscle, and your sanity, which is what makes the loss permanent. This calculator will never send you below 1,200 calories.
Real women. Real numbers. Real results.
This is what the math looks like when a woman follows it through the messy, ordinary weeks. Transformations of 50, 80, even 100+ pounds. Not with punishment. With a plan they could repeat.
Real clients inside Refined by Diamond 1:1 coaching
"None of these women found a magic diet. They learned their numbers, built the discipline to honor them, and gave it time. That is the whole secret." 💜
I did not find a better diet. I built a stronger foundation.
I know what it is like to avoid mirrors, to dread photos, and to finish every program right back where I started. I believed some people were just meant to be thin, and that I was not one of them.
What changed everything was not a new set of rules. It was learning my actual numbers, understanding why they worked, and building the mental strength to show up for them even on the hard weeks. I lost 130 pounds that way. Not through punishment. Through a foundation that could hold me when life got hard.
That is what I coach now, because I know exactly what programs built for everyone miss about our lives, our bodies, and our relationship with food.
Diamond Tibbs 💜 Refined by Diamond
From women in the program
"I finally feel like I have the right foundation to manage this myself. The mentality shift I've experienced will be so beneficial to the journey ahead. So grateful."
"This is the most disciplined and consistent I've been in a while. I feel more confident in being able to pick back up when life happens."
"You and I are in a love/hate relationship cause the new workouts are cray cray, but then I take pics and my waist and legs look soooo good."
Numbers are the start. A plan is the difference.
If you have had your calories before and still ended up starting over, the number was never the problem. The support around it was.
Coaching with me is for you if:
You have 50, 80, or 100+ pounds to lose and you are tired of doing it alone
You have tried the apps and the diets and always ended up starting over
You want food you actually enjoy, including your cultural meals, built into the plan
You are ready to work on the patterns behind the eating, not just the eating
It is probably not for you if:
You want a 30-day crash and do not care what happens after
You are looking for a plan to follow perfectly rather than a skill to build
You are not open to weekly check-ins and honest conversations
You have your numbers. Now let's make them stick.
Apply for 1:1 coaching and tell me your story: your goals, your history, and what has actually been holding you back. I will build your training, nutrition, and mindset work around your real life, starting from the numbers you just calculated.
