Most men have heard the message: protein matters for building and maintaining muscle. But knowing it’s important isn’t the same as knowing how to use it effectively, especially when it comes to how much you actually need to support muscle mass as you age.

That’s where this guide comes in. We’ll break down how much protein men really need, how the types of protein stack up, and which sources are worth prioritizing for long-term strength and healthy aging.

Why Protein Matters for Men

Protein plays a foundational role in keeping your body running at its best. It’s essential for repairing and building cells, supporting growth across the lifespan, and driving countless processes throughout the body (1). But, protein variety matters, especially since proteins themselves are made from amino acids, tiny but mighty building blocks that hold a variety of functions in the body. This means getting a variety of protein sources is essential to ensure you’re covering all your amino acid needs (2).

For men, protein often takes center stage for good reason. It supports the development and maintenance of lean muscle mass and can play a role in weight management over time (3,4). If your routine includes resistance training, protein becomes even more important to help repair and rebuild muscle tissue after workouts (3).

The Daily Recommended Protein Intake for Men

Protein needs for men vary based on several factors, including age, body weight, activity level, and personal health history. Individual goals also play a major role, whether that’s building muscle, maintaining strength, or supporting healthy weight management, as protein and overall macronutrient needs can differ significantly from person to person.

With that in mind, it’s helpful to use general protein guidelines as a starting point, while recognizing they’re not one-size-fits-all.

For a more tailored approach, you can use the MyFitnessPal Protein Calculator to get a personalized estimate based on your own body and goals.

Protein Ranges for Men 

• Healthy Men (5)
  • Recommended Dietary Allowance (RDA):
    • 0.8 grams/kilogram  (or 0.36 grams/pound) 
  • Example: 180-pound male = 65.5 grams/protein per day 
• Active Men (6)
  • Recommendations:
    • 1.4 to 2 grams/kilogram (or 0.6 to 1 grams/pound) 
  • Example: 180-pound male = 115 – 164 grams/protein per day 
• Muscle-Building Goal (7)
  • Recommendations:
    • 1.6 grams/kilogram (or 0.73 grams/pound )
  • Example: 180-pound male = 131 grams/protein per day 
• Weight-Loss Goal (8)
  • Recommendations:
    • 1.25 grams/kilogram (or 0.57 grams/pound) 
  •  Example: 180-pound male = 103 grams/protein per day 
• Older Men (>60+)  (9,10)
  • Recommendations to prevent sacropenia/muscle loss:
    • 1.0-1.2 grams/kilogram (or 0.45 – 0.54 grams/pound)
  • Example: 180-pound male = 81 to 97 grams/protein per day

Top Sources of Protein for Men

No single protein source stands above the rest, it’s more about how different types fit into your overall diet. Remember amino acids? Animal-based proteins contain all nine essential amino acids, making them “complete” proteins that your body relies on from food (2). However, they typically don’t provide fiber, a key nutrient for long-term health and aging well (4).

Plant-based proteins, on the other hand, may require a mix of sources to cover all essential amino acids, but they also bring added benefits like fiber and other protective nutrients (2, 4). With a thoughtful approach, they can absolutely support muscle maintenance and growth just as effectively (10).

The real focus should be on choosing protein sources that align with your individual health profile, preferences, and goals. For example, a more plant-forward approach is often linked to better heart health, which may be especially important if you have a history of cardiovascular concerns (11). Alternatively, if you include animal proteins, being mindful of options lower in saturated fat can help support those same goals (12).

Here are some standout protein options from both animal and plant-based sources to help meet your daily needs.

Animal-Based Sources

Meat & Seafood (>20 grams protein per serving) 

• 4-ounces 90% lean beef /10% fat ground beef: 24 grams (13)
• 3-ounces filet: 24 grams (14)
• 3-ounces sirloin: 25 grams (15)  
• 3-ounce chicken breast: 26 grams (16)
• 3-ounces sardines: 21 grams (17)
• 1 small cod filet: 27 grams (18)
• 1 salmon filet: 36 grams (19)
• 3-ounce filet tuna (skipjack): 24 grams (20)

Dairy Products (>8 grams protein per serving)

• 1 cup nonfat milk: 8 grams (21)
• 1 cup unsweetened kefir: 9 grams (22)

• ½ cup plain, nonfat Greek yogurt: 12.5 grams (23)
• ½ cup 2% fat cottage cheese: 12 grams (24)
• 1-ounce reduced fat cheddar cheese:  8 grams (25)

Plant-Based Sources

Legumes & Soy (>10 grams protein per serving) 

• 1-cup black beans: 15 grams (26) 
• 1-cup chickpeas (garbanzo beans): 14.5 grams (27)
• 1-cup green peas: 9 grams (28)
• 1-cup lentils: 18 grams (29)
• 1-cup edamame: 18 grams (30)
• 3 ounces extra-firm tofu: 14 grams (31)
• 3-ounces tempeh: 18 grams (32)

Nuts & Seeds (>5 grams protein per serving) 

• 1-ounce almonds: 6 grams (33)
• 1-ounce pistachios: 6 grams (34)
• 1-ounce pumpkin seeds: 8 grams (35)
• 1-ounce hemp seeds: 9 grams (36)

Where do Protein Supplements Fit In?

Protein supplements, like bars and powders, are convenient products to boost protein intakes when you’re tight on time and convenient options are needed. But, more isn’t always better, meaning you don’t need to rely on ultra-processed, protein-fortified products to meet your goals.

In fact, research shows your body can only utilize so much protein at once, meaning it’s best to spread your protein intakes throughout the day versus loading up at just one meal (7). For example, your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 33 to 45 grams of protein max for a male who weighs 180-pounds. 

MyFitnessPal dietitian Brookell White shares, “Focusing on balanced intake from quality, whole-food sources and aligning it with your individual needs is what really makes the difference.”

Simple Strategies for Hitting Your Protein Goals

Let’s be realistic … life doesn’t always go according to plan, and that can include missing your protein targets. That’s why a little preparation goes a long way. Keeping your protein goals in mind when planning and prepping meals for the week can help you stay on track, even when your schedule shifts.

Use these simple strategies to make your protein intake more consistent and effective:

• Build your meals around a protein source first. Legumes work great on top of a salad, or tossed into a chili or soup for added protein. 
• Aim to spread protein intake evenly across the day (about 20–40g per meal depending on your personal needs.) 
• Keep convenient, high-protein staples on hand like eggs, canned fish, canned beans, frozen edamame, and dairy choices, like cottage cheese or Greek yogurt. 
• Choose leaner cuts of meat and lower-fat dairy to keep saturated fat intake in check.
• Focus on whole food sources before relying on supplements (use these as a safety net).
• Keep track of your intakes to spot gaps and better understand your needs. Tools like MyFitnessPal can help you monitor protein, saturated fat, and set targets based on your goals, age, and weight.

Bottom Line

Protein plays an important role in supporting muscle maintenance, weight management, and total health as men age, but it’s not just about eating more of it. The quality, distribution, and consistency of protein intake matters just as much as the total amount. By focusing on balanced, whole-food sources and aligning protein intakes with individual needs and goals, protein can become a powerful tool for long-term health and performance. 

Think outside the box and try a new recipe this week to help meet your protein needs, like our MyFitnessPal user favorite Air-Fryer Pretzel Chicken Schnitzel that packs a whopping 26 grams! Not sure how this stacks up with what you need? Let MyFitnessPal help you by calculating your personal protein needs. 

The post High Protein Diet for Men: How to Support Muscle Health Across Adulthood appeared first on MyFitnessPal Blog.

Simple, elegant, and endlessly satisfying — this mashed avocado toast with smoked salmon is the kind of recipe that proves less is more. Creamy avocado, silky salmon, and crisp red onion come together on a slice of hearty whole-grain toast in minutes, delivering a beautiful balance of flavors along with heart-healthy omega-3 fatty acids and a generous dose of protein to start your day strong (1).

Active time: 5 minutes | Total time: 5 minutes

Mashed Avocado Toast With Smoked Salmon

Ingredients

• 1 slice whole-grain toast
• 1/2 avocado (75g), smashed
• 3 oz. (84g) smoked salmon
• 2 slices red onion

Directions

Spread the smashed avocado evenly over the toast. Top with the smoked salmon and red onion slices. Serve immediately.

Serves: 1 | Serving Size: 1 toast

Nutrition (per serving): Calories: 341; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 4g; Cholesterol: 20mg; Sodium: 778mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 145%; Iron: 12%; Potassium: 654mg; Vitamin C: 16%; Calcium: 7%

Originally published January 2020; Updated May 2026

The post Mashed Avocado Toast With Smoked Salmon appeared first on MyFitnessPal Blog.

Crispy, golden tofu might just convert even the most skeptical tofu doubters with this flavor-packed sheet pan ginger-soy tofu dinner. A savory ginger-soy glaze coats every cube before roasting, resulting in a satisfying crunch that pairs beautifully with tender broccoli and hearty edamame. Served over nutty brown rice and finished with a scattering of sesame seeds and green onions, this plant-based powerhouse delivers on both flavor and nutrition.

 Active time: 15 minutes | Total time: 45 minutes

 Sheet Pan Ginger-Soy Tofu

 Ingredients

• 2 14 oz (396g) blocks extra-firm tofu, drained and pressed for at least 30 minutes (or up to overnight)
• 3 tbsp reduced-sodium soy sauce
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp fresh ginger, peeled and finely grated
• 2 garlic cloves, minced
• 1 tbsp honey or maple syrup
• 1 tsp Sriracha (optional)
• 4 cups (285g) broccoli florets
• 1 cup (155g) shelled edamame
• 1 tbsp sesame seeds
• 2 medium green onions, thinly sliced
• 2 cups (400g) cooked brown rice, for serving

Directions

To press the tofu: Wrap each block in a clean kitchen towel or several layers of paper towels and place on a flat surface. Set a heavy pan or cutting board on top and let stand for at least 30 minutes to remove excess moisture. For best results, press overnight in the refrigerator.  

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat generously with cooking spray. Cut the tofu into 1-inch cubes and pat thoroughly dry with paper towels — the drier the tofu, the crispier it will become in the oven.

In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, ginger, garlic, honey, and Sriracha, if using. Pour half of the sauce into a large bowl, add the tofu, and toss gently to coat. Spread the tofu in a single layer on the prepared baking sheet and roast for 15 minutes. Flip the tofu and push it to one side of the pan. Add the broccoli and edamame to the other side and drizzle with the remaining sauce, tossing to coat. Spread everything in a single layer and return to the oven for 12–15 minutes, or until the tofu is golden and crispy and the broccoli is tender and lightly charred.

Divide the brown rice among four bowls. Top with the tofu, broccoli, and edamame. Garnish with sesame seeds and green onions and serve immediately.

Serves: 4 | Serving Size: about 1 cup tofu and vegetables, 1/2 cup brown rice

Nutrition (per serving): Calories: 493; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 402mg; Carbohydrate: 47g; Dietary Fiber: 8g; Sugar: 9g; Protein: 30g

Nutrition Bonus: Calcium: 20%; Iron: 31%; Potassium: 636mg; Vitamin A: 13%; Vitamin C: 10%

Originally published May 2026

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These spicy turkey burgers are anything but ordinary. Finely chopped portobello mushrooms are worked into the patties to add moisture and deep, savory flavor, while a bold harissa carrot slaw and creamy tahini sauce take every bite to the next level. Served on toasted whole-grain naan, this is a burger worth making on repeat — weeknight dinner or weekend cookout, it delivers every time.

Active time: 25 minutes | Total time: 1 hour

Spicy Turkey Burgers With Carrot Slaw

Ingredients

• 1 tsp olive oil
• 2 medium portobello mushrooms, dark underside scraped out and discarded, cap finely chopped
• 5 tsp hot water, divided
• 1 lb 93% lean ground turkey
• 1 large egg yolk
• 4 tsp ground flaxseeds
• 1¼ tsp ground cumin
• ½ tsp garlic powder, divided
• ½ tsp salt, divided
• ½ tsp black pepper, divided
• 2 tbsp lemon juice, divided
• 1½ tsp harissa
• 2 large carrots, grated
• 2 tbsp cilantro, chopped
• 1½ tbsp tahini
• ½ tsp maple syrup
• Cooking spray
• 4 small whole-grain naan, lightly toasted
• 4 green lettuce leaves

Directions

Heat the olive oil in a medium nonstick pan over medium heat. Add the mushrooms and sauté, stirring frequently, until they begin to brown, about 4–5 minutes. Add a few tbsp water and simmer, scraping up any browned bits from the bottom of the pan, until the water evaporates, about 30 seconds. Transfer to a mixing bowl and let cool completely.

Add the ground turkey, egg yolk, flaxseeds, cumin, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp black pepper to the bowl. Mix gently with your hands until just combined. With lightly oiled hands, form the mixture into four 4 1/2-inch (11cm) patties about 3/4 inch thick, pressing a slight dimple into the center of each. Refrigerate for at least 30 minutes.

Meanwhile, prepare the slaw. In a medium bowl, whisk together 1 tbsp lemon juice and the harissa. Add the carrots, cilantro, 1/4 tsp salt, and 1/4 tsp black pepper and toss to combine. Set aside.

For the sauce, whisk together the tahini, remaining 1 tbsp lemon juice, maple syrup, and remaining 1/4 tsp garlic powder in a small bowl. Add 1–2 tsp hot water and whisk until smooth.

Preheat a grill or nonstick grill pan over medium heat and lightly coat with cooking spray. Cook the burgers for 5–6 minutes per side, or until they reach an internal temperature of 165°F (74°C). Do not press down on the patties while cooking.

Place each burger on a toasted naan and top with a lettuce leaf, tahini sauce, and carrot slaw. Serve immediately.

Serves: 4 | Serving Size: 1 flatbread, 1 burger patty, 1/2 cup (50g) slaw, 1 tbsp sauce

Nutrition (per serving): Calories: 417; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 3g; Cholesterol: 131mg; Sodium: 788mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 6g; Protein: 30g

Nutrition Bonus: Potassium: 474mg; Iron: 23%; Vitamin A: 403%; Vitamin C: 10%; Calcium: 11%

Originally published June 2026

The post Spicy Turkey Burgers With Carrot Slaw appeared first on MyFitnessPal Blog.

This sheet pan greek salmon has everything — tender, flaky fish with a herby lemon crust, caramelized chickpeas and cauliflower, and a cool garlicky tzatziki that pulls it all together. Greek-inspired flavors, one pan, minimal cleanup.

Active time: 15 minutes | Total time: 40 minutes 

Sheet Pan Greek Salmon With Chickpeas

Ingredients

• Cooking spray
• 4 (5 oz/142g) salmon fillets, skin-on
• 1 (15 oz/250g) can low-sodium chickpeas, drained and rinsed
• 4 cups (425g) cauliflower florets
• 1 tbsp olive oil
• 1 tsp dried oregano, divided
• 1 tsp ground cumin
• 1/2 tsp sweet paprika
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon zest (from about 1 large lemon)
• 2 garlic cloves, minced, divided
• 1/2 cup (115g) plain nonfat Greek yogurt
• 1/4 medium cucumber, peeled, grated and squeezed dry (about 3 tbsp)
• 1 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• 1/4 cup (35g) kalamata olives, rinsed, pitted and halved 

Directions 

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray.

In a large bowl, toss the chickpeas and cauliflower with the olive oil, 1/2 tsp of the oregano, cumin, paprika, salt, and pepper. Spread in a single layer on the prepared baking sheet and roast for 15 minutes.

Meanwhile, in a small bowl, stir together, remaining 1/2 tsp oregano, lemon zest, and 1 of the minced garlic cloves. Push the chickpeas and cauliflower to the edges of the pan and arrange the salmon fillets skin-side down in the center. Spread the lemon-oregano mixture evenly over the top of each fillet. Scatter the olives over the chickpeas and cauliflower.

Return the pan to the oven and roast for 12–15 minutes, or until the salmon registers 145°F (63°C) on an instant-read thermometer and the cauliflower is tender and lightly charred.

In a small bowl, stir together the Greek yogurt, grated cucumber, lemon juice, dill, and remaining minced garlic clove to make the tzatziki. Drizzle over the salmon and vegetables and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, about 1 cup chickpeas and cauliflower

Nutrition (per serving): Calories: 469; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 5g; Cholesterol: 77mg; Sodium: 529mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 7g; Protein: 40g

Nutrition Bonus: Potassium: 915mg; Iron: 14%; Vitamin C: 93%; Calcium: 10%

Originally published May 2026

The post Sheet Pan Greek Salmon With Chickpeas appeared first on MyFitnessPal Blog.

Social events can feel a little different when you’re on a GLP-1 medication, and that’s completely normal. These medications are designed to reduce appetite and increase fullness, and they also slow gastric emptying (4). Because of that, large portions, rich foods, or fast-paced meals may not feel as comfortable as they once did. “Nausea, early fullness, and naturally eating less can make things like weddings, holidays, dinners out, and office parties feel a bit more complicated than they used to,” explains MyFitnessPal Dietitian Katherine Basbaum.

There’s also the social side of it. It can feel awkward when someone notices what’s on your plate, asks why you’re skipping seconds, or comments on how little you’re eating. That pressure is real, even when your goal is simply to feel your best and stay consistent with your nutrition.

The good news is that being on a GLP-1 doesn’t mean missing out on celebrations or avoiding the foods you enjoy. It just means approaching them a little more intentionally. With a few simple strategies, you can still enjoy all your favorite social events while making choices that align with your appetite, your comfort, and your goals.

The Challenges of Social Events on GLP-1s

While taking a GLP-1 medication can be a wonderful tool in supporting both blood sugar and weight management, it can complicate social eating. There are many challenges to social events on GLP-1s such as feeling satisfied well before everyone else at a party or wedding or not being as interested in keeping pace with the meal. And that disconnect can sometimes feel a little isolating (3). 

There’s also the social dynamic to navigate. When food is a big part of how people show care and hospitality, saying “no” can bring up guilt or make you worry about seeming ungrateful. You may worry you will experience ‘Ozempic shaming’ from those who know why your eating habits have changed. You may even feel pressure to eat more than you want just to avoid questions or attention. That tension is very real, especially when social norms equate finishing your plate with being polite (1). 

Alcohol can add another layer. In many social settings, drinking may be expected or encouraged, but GLP-1 medications may reduce alcohol cravings and may also make it feel less appealing or less tolerated (2). Because these medications can already come with nausea and appetite suppression, drinking, especially on an empty stomach, may make GI symptoms worse and increase the effects of alcohol.  And on top of that, many event menus lean toward richer, fried, or oversized portions, which may worsen GLP-1 side effects (2, 5). 

If you’ve experienced any of this, it doesn’t mean you’re doing anything wrong. It’s simply part of the adjustment that can happen when social eating meets a medication that shifts appetite, fullness, and how you experience food (3). 

What to Eat at Social Events on GLP-1

Although semaglutide social anxiety can be a real thing (8), it doesn’t mean you have to stay home. With a little planning, you can enjoy social events while still feeling your best and working towards your health goals. 

Start with protein first.
Look for options like grilled chicken, turkey, fish, shrimp, eggs, tofu, Greek yogurt, or lean beef. “Meeting your daily protein goals can be a challenge on a GLP-1, so building your plate around high-quality protein can help you to reach your goals while also keeping appetite and blood sugar steady (6, 9),” explains Basbaum. 

Add fiber to round out your plate. 
Fill the remainder of your plate with fiber-rich options such as vegetables, salads, beans, lentils, fruit, or whole grains when they’re available. Getting enough fiber is essential on a GLP-1 to help prevent side effects like constipation while promoting balanced blood sugar levels for optimal energy and appetite regulation (5). 

Be mindful of heavier foods.
Fried, creamy, or very rich dishes can feel harder to tolerate when digestion is slower. You don’t have to avoid them completely, but keeping portions small can help reduce nausea, bloating, or discomfort (5). 

Watch sugary drinks and alcohol.
Sweet drinks and cocktails can add a lot of sugar without much staying power. If you choose to drink alcohol on a GLP-1, go slowly and pay attention to how your body responds. Many people on GLP-1s notice alcohol hits a bit faster or feels stronger (2). 

Stay hydrated.
Sip water before, during, and after the event, especially if the food is salty or you’re having alcohol. Staying hydrated supports digestion, boosts overall energy, and can help minimize side effects from a GLP-1 (5).  

Track your progress
When you track your food intake, medications, and side-effects all in one place, you may unlock a better understanding of how your daily choices impact your body. And MyFitnessPal makes it so easy to do with our GLP-1 Support feature. You can even use Voice Logging to quickly track food at events and pre-log meals when possible to make it even easier to truly understand how your food intake, behaviors, and medication impact your mood, energy, and overall health.

Tips for Eating at Social Occasions on a GLP-1

Social events don’t just challenge what you eat, they can also challenge how you feel about eating. When you’re on a GLP-1 for weight loss, having a simple plan going in can help you stay confident, comfortable, and fully present without overthinking every choice. 

Choose smaller portions.
Start with less than you think you “should” and give yourself permission to go back if you’re still hungry. “GLP-1s reduce appetite and slow digestion, so smaller portions often feel more comfortable and more aligned with what your body actually needs (6). This also helps you stay present at the event without pushing past the point of comfort,” explains Basbaum. 

Eat slowly and check in with your fullness.
Take a few bites, pause, and let your body catch up. Because GLP-1 medications change how quickly you feel satisfied, slowing down can help you recognize fullness before you accidentally overeat. It also makes it easier to avoid eating just because food is in front of you or because everyone around you is still eating (7). 

Have a plan for social pressure.
You don’t owe anyone an explanation for how you’re eating. It’s completely okay to take smaller portions, skip foods, or pass on seconds without justifying it. If someone comments, keep it simple and confident by saying something along the lines of “I’m just pacing myself,” or “I feel better eating lighter right now (1).” 

If people keep offering more, a quick redirect works well: “That looks amazing, but I’m good for now,” or “I’m saving room for later.” Then shift the focus back to the conversation, the people, and the moment. That’s what you’re really there for, and it takes the pressure off the food conversation as well.

Navigate Buffet-Style Dining With Intention
Buffets can feel a little overwhelming on a GLP-1, but a small amount of planning can go a long way.  Take a quick scan of the buffet offerings before you build your plate so you can decide what’s actually worth it to you. Starting with lean protein and adding some produce can help create a more balanced meal. And if it feels like the buffet is lacking in ‘ideal’ options, just build your plate using the most balanced combination available, it doesn’t need to be perfect. And remember, don’t try to ‘save calories’ by undereating earlier in the day. This can backfire by causing you to overeat and feel nauseated, overly full, or uncomfortable once you start eating.

Managing GLP-1 Side Effects at Social Events

GLP-1 side effects can show up more during social events, but there are a few strategies that can help to minimize this. Common GI side effects like nausea, vomiting, bloating, and constipation  can be more noticeable with larger or richer meals, which is why eating slowly, choosing smaller portions, and balancing your plate with fiber and protein at events can be helpful (5). 

Focus on being mindful when you eat, so you can catch symptoms early and make small adjustments. That might mean pausing, stepping away for a few minutes, skipping alcohol, or switching to lighter options. Staying comfortable helps you stay present so you can enjoy the event (5). 

Bottom Line

When it comes to social eating on a GLP-1, asking yourself, “How do I want to feel?” instead of “What should I eat?” can be the best strategy in allowing you to enjoy the event in the most confident way possible. Remember, you don’t need to feel restricted to stay on track. One event won’t derail your progress, and eating less than others isn’t rude, strange, or something you need to explain.

GLP-1 medications may change your appetite, but they don’t take away your ability to enjoy celebrations, connect with people, or fully be part of the experience. The goal isn’t to eat perfectly, but to enjoy social events in a way where you feel comfortable and confident so you can focus on what really matters.

The post What to Eat at Social Events While Taking GLP-1 Medications appeared first on MyFitnessPal Blog.

This simple roasted pork tenderloin is rubbed with warm spices and finished with a sweet and tangy sauce for a dish that feels special without the extra effort. It comes together in 45 minutes, making it perfect for an easy weeknight dinner that still impresses.

Active time: 15 minutes | Total time: 45 minutes

Pork Tenderloin with Roasted Brussels Sprouts

Ingredients

• 2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1 lb (454g) pork tenderloin, trimmed
• 2 tbsp (30g) mango chutney or apricot preserves 
• 1 tbsp whole grain mustard 
• 1 tbsp water
• 1/2 cup (90g) uncooked pearled farro (about 1 cup cooked)
• 2 tsp olive oil
• 4 cups (360g) Brussels sprouts, trimmed and halved
   

Directions

Bring a pot of water to a boil and begin cooking the farro according to package directions.

While the farro cooks, preheat the oven to 400°F (204°C). In a small bowl, combine cumin, garlic powder, thyme, and salt; rub 2 tsp evenly over the pork. Stir chutney, mustard, and water into the remaining spice blend and set aside for serving.

Heat 1 tsp oil in a large 12-inch cast-iron or other ovenproof skillet over medium heat. Add the pork and cook for 2 minutes per side, or until browned. Toss Brussels sprouts with the remaining 1 tsp olive oil and add to the pan.

Transfer the skillet to the oven and bake for 15–20 minutes, or until a meat thermometer inserted into the thickest portion registers 145°F (63°C). If the Brussels sprouts are not yet tender, transfer the pork to a cutting board, cover loosely with foil, and continue roasting the sprouts for an additional 5 minutes or until tender.

Remove from the oven (use caution when handling the hot skillet; the handle will be very hot) and let the pork stand for 5 minutes. Slice the pork and return to the skillet; drizzle with the reserved chutney-mustard sauce and serve over cooked farro with the Brussels sprouts.

Serves: 4 | Serving Size: 3 ounces pork + 3 ounces Brussels sprouts + 1 tbsp sauce + 1/2 cup farro

Nutrition (per serving): Calories: 365; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 60mg; Sodium: 423mg; Carbohydrate: 46g; Dietary Fiber: 12g; Sugar: 9g; Protein: 32g

Nutrition Bonus: Potassium: 608mg; Iron: 112%; Vitamin A: 34%; Vitamin C: 172%; Calcium: 32%

Originally published June 2026

The post Pork Tenderloin with Roasted Brussels Sprouts appeared first on MyFitnessPal Blog.

Sometimes the best meals are the simplest ones. This quinoa and black bean bowl comes together in just 5 minutes with a handful of wholesome ingredients, making it the perfect solution for a quick weeknight dinner or a no-fuss lunch. Protein-packed black beans and fiber-rich quinoa form a satisfying base, while creamy avocado, crisp lettuce, and fresh salsa bring color, texture, and bright flavor to every bite (1, 2).

Active time: 5 minutes | Total time: 5 minutes

Quinoa and Black Bean Bowl

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup low-sodium black beans
• 1 cup romaine lettuce, shredded
• 2 tbsp salsa
• 1/4 avocado, sliced

Directions

Combine the quinoa, black beans, lettuce, salsa, and avocado in a bowl. Toss gently to combine and serve immediately.

Serves: 1 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 287; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 527mg; Carbohydrate: 44g; Dietary Fiber: 14g; Sugar: 3g; Protein: 13g

Nutrition Bonus: Calcium: 8%; Iron: 23%; Potassium: 847mg; Vitamin A: 1%; Vitamin C: 18%

The post Quinoa and Black Bean Bowl appeared first on MyFitnessPal Blog.

Sweet maple syrup and tangy Dijon mustard are a classic pairing for a reason — together they create a sticky, caramelized glaze that makes these roasted chicken thighs absolutely irresistible. Brussels sprouts and sweet potato roast alongside, picking up the drippings and caramelizing at the edges. It’s the kind of cozy, satisfying weeknight dinner that tastes like it took far more effort than it did.

Active time: 15 minutes | Total time: 45 minutes

Sheet Pan Maple-Dijon Chicken Thighs

Ingredients

• Cooking spray
• 2 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• 2 garlic cloves, minced
• 1/2 tsp dried thyme
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups (200g) Brussels sprouts, trimmed and halved
• 2 medium sweet potatoes (about 500g total), peeled and cut into 1-inch cubes
• 4 bone-in, skin-on chicken thighs (about 1 1/2 lb/680g)

Directions

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray. In a small bowl, whisk together the maple syrup, Dijon mustard, garlic, and thyme; set aside. In a large bowl, toss the Brussels sprouts and sweet potatoes with the olive oil, salt, and pepper, then spread in a single layer on the prepared baking sheet. Arrange the chicken thighs skin-side up on top of the vegetables and brush generously with the maple-Dijon glaze. 

Roast for 30–35 minutes, or until the chicken registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender and caramelized. Let rest for 5 minutes before serving.

Serves: 4 | Serving Size: 1 chicken thigh, about 1 1/4 cup vegetables

Nutrition (per serving): Calories: 369; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 102mg; Sodium: 595mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 13g; Protein: 23g

Nutrition Bonus: Calcium: 30%; Iron: 98%; Potassium: 944mg; Vitamin A: 57%; Vitamin C: 108%

Originally published May 2026

The post Sheet Pan Maple-Dijon Chicken Thighs appeared first on MyFitnessPal Blog.

Summer is filled with backyard BBQs, holiday cookouts, and outdoor gatherings where food takes center stage. While these events are one of the best parts of the season, navigating them on a weight loss journey on a GLP-1 medication can feel a little overwhelming, especially when the invites start piling up.

Between the heat, alcohol, endless buffet-style options, and social pressures, it’s easy to lose touch with what your body actually needs. And when you factor in common side effects like nausea or early fullness, even a casual cookout can take a bit more planning to stay on track with your goals. 

Thankfully, focusing on a few simple strategies, such as adding protein to each plate, staying hydrated, and practicing mindful eating can allow you to show up feeling confident, stay consistent with your goals, and still fully enjoy all the experiences summer can offer.

Classic BBQ Foods to Think About on GLP-1

When you’re at a barbeque, it’s not just about what you eat, it’s also about knowing how different foods may feel in your body while on a GLP-1. “Some classic barbeque favorites can be harder to tolerate or may slow your progress, while others can actually help you feel your best and stay satisfied (1),” explains MyFitnessPal dietitian Katherine Basbaum. Here is a breakdown of some of the most common barbeque foods you may encounter this summer and how each can impact your GLP-1 journey. To understand how these foods impact you, try tracking your food intake in MyFitnessPal, which you can do quickly using the voice logging feature, for instant insights on how your food choices affect your progress.

Meats and Main Dishes

• Hot dogs, sausages, and brats: These are classic cookout staples, but they tend to be higher in saturated fat and sodium, which may feel heavier and more likely to trigger nausea or reflux when digestion is already slowed on a GLP-1 (1). If you do want to enjoy these on occasion, choose a smaller portion, or pair one with a lighter side like fruit or a veggie salad instead of loading up on multiple processed meats.
• Burger patties and cheeseburgers: Yes, you can eat a burger on GLP-1, but a large, greasy burger with cheese and rich toppings may sit uncomfortably and worsen fullness or reflux. For a more GLP-1 friendly option, choose a smaller lean option made from lean beef, chicken, turkey, or even a veggie burger on a whole-grain bun topped with fresh veggies and avocado.
• Pulled pork and ribs: Can you eat pork while on GLP-1? Yes, but fattier cuts and barbecue-style preparations can be harder to tolerate, especially if you are already prone to nausea or indigestion. Choose leaner pork when possible, and keep the portion to about three ounces or less. Then pair it with a lighter side such as a garden salad or fresh fruit.
• Steak and other red meat: If you have been wondering ‘is steak ok to eat on GLP-1,’ the answer is yes, but large portions or higher-fat cuts may feel dense and slow to digest, especially at a buffet-style meal. Opt for a smaller portion of a leaner cut and stop eating when you feel satisfied rather than overly full.
• Chicken breast, grilled chicken, and seafood: These are often easier choices because they provide protein without as much added fat, which can be helpful when you want to feel full without overloading your stomach. Grilled fish, shrimp, or chicken breast are generally better cookout picks than fried or heavily breaded options.
• Fried foods: Fried chicken, fried fish, and other crispy sides are common barbeque favorites, but higher-fat foods can worsen nausea, bloating, and diarrhea on GLP-1 medications (1). If you want to enjoy them, just focus on small portions and fill the rest of your plate with light choices such as fresh produce.
• Bacon: Is bacon ok with GLP-1? In small amounts, yes, but bacon is a processed, salty, high-fat food that can be rough on sensitive stomachs. A few slices for flavor is usually easier than making it the main protein, but limit this to an occasional choice.
• Spicy meats and spice-heavy rubs: Can you eat spicy food on GLP-1? Sometimes, but spicy foods can aggravate reflux or nausea in people who are already more prone to GI symptoms on these medications. If you love heat, start with a mild amount and see how your body responds before committing to extra hot sauces or fiery rubs. 

Sauces, Seasonings, and Condiments

• Barbecue sauce: Is barbecue sauce healthy? Barbecue sauce can absolutely fit into a cookout meal, but it’s one to be mindful of. Many versions are high in added sugar and sodium, which can quickly turn a balanced plate into something that feels heavier on your stomach. Instead of coating your food, try a light drizzle, or opt for a lower-sugar version when you can.
• Hot sauce and spicy condiments: Yes, you can have hot sauce on a GLP-1, but tolerance really matters here. Spicy condiments may trigger reflux, heartburn, or nausea in some people on a GLP-1, especially when paired with larger or higher-fat meals, because GLP-1 medications slow gastric emptying and can make GI symptoms more noticeable (3). If you enjoy the heat, start with a small amount and see how your body responds.
• Rubs, marinades, and glazes: Rubs and marinades are a great way to add flavor, but not all are created equal. Some bottled options are rich in added salt, sugar, and extra ingredients that can be tough on digestion. Keeping it simple with herbs, spices, citrus, garlic, or vinegar-based marinades is often a better choice. When choosing premade rubs, read the food label and look for varieties with little to no added sugar.
• Creamy sauces and dips: Creamy dressings, ranch, aioli, and cheese-based dips tend to be higher in fat, which can slow digestion and make feelings of fullness or nausea more intense. You don’t have to skip them entirely, but keep portions small or try swapping in options like mustard, salsa, or a light vinaigrette to help prevent any uncomfortable side effects.

Sides and Salads

• Macaroni salad, potato salad, and coleslaw: These classic sides tend to be rich in fat from the added mayonnaise, which can slow digestion and cause you to feel  uncomfortably full since digestion is already slowed on a GLP-1. You don’t have to skip them completely, but a smaller scoop usually works best. Many people find they feel better opting for a simple salad or a lighter, less creamy version instead.
• Cornbread, rolls, and grain-heavy salads: Pasta salads, bread baskets, and other starchy sides can fill you up quickly without much nutritional value. That can make it harder to get enough protein in a smaller meal. If you’re going to include them, keep portions modest and build your plate around protein first.
• Fresh fruit and vegetable sides: Fruit salad, cut melon, green salads, and grilled vegetables are often much easier to digest than heavier sides. They add hydration, fiber, and volume without that overly full feeling. These are especially helpful in warmer weather when appetite tends to be lower and can make it easier to meet your nutrient and hydration goals (4).
• Chips, crackers, and snack mixes: These are easy to mindlessly snack on at a party, but they’re typically low in protein and fiber, so they don’t keep you satisfied for long. Try to think of them as a small add-on rather than the foundation of your plate.
• Mayo-based dips and spreads: Yes, you can have mayo on a GLP-1, but a little goes a long way. It’s calorie-dense and higher in fat, which can increase fullness or GI side effects for some people. A thin spread or light dip is usually much better tolerated than a heavier portion.

Desserts and Sweet Treats

• Cake, pie, brownies, and cookies: Dessert is part of the fun of cookout season, but rich sweets can feel like a lot after a full meal, especially on a GLP-1. For some people, they can also trigger nausea or reflux (1). You don’t have to skip them, but a few bites or a smaller portion is often all you need to enjoy it without feeling uncomfortable.
• Ice cream and frozen treats: These can be really refreshing in the summer, but higher-fat options may sit a bit heavier, especially if digestion is already slowed. If you’re craving something cold and sweet, smaller portions or lighter choices, like fruit pops or yogurt-based treats, are often easier to tolerate.
• Fruit-based desserts: Fresh fruit can make the best dessert choice on a GLP-1 medication. Not only can these fruits satisfy your sweet tooth without the heaviness of traditional desserts, but you’ll also get hydration and fiber (10), which can help you feel better overall, especially in the heat.

Sugary and Alcoholic Drinks

• Soda, lemonade, punch, and sweet tea: Sugary drinks can add a lot of excess sugar and calories without much satiety, which makes them a poor fit when appetite is already reduced on GLP-1 medication. A better bet is water, unsweetened iced tea, or a lightly flavored low-sugar drink.
• Diet soda and zero-sugar soda: Can you drink diet soda on GLP-1? You usually can, but carbonation may increase bloating, belching, or stomach discomfort in some people because GLP-1 medications already slow digestion (5). If carbonated drinks make you feel gassy, flat water or another non-carbonated option is often more comfortable.
• Prebiotic sodas: “Prebiotic sodas may seem like a healthier swap, but they can still cause gas or bloating in sensitive stomachs because they are often carbonated and may contain added fibers or sweeteners that bother some people. They are not automatically a better choice if your main goal is GI comfort, but if you can tolerate them, they can make a gut-friendly alternative to traditional sodas,” shares Basbaum.
• Beer, wine, cocktails, and other alcohol: Can you drink alcohol on GLP-1? Some people may be able to drink moderately, but alcohol may intensify nausea, dehydration, or overall GI discomfort, and recent research also suggests GLP-1 medications may alter alcohol intake or craving in some users (6). When it comes to beer on a GLP-1, remember that in addition to the alcohol content, beer’s carbonation can add to bloating, so it may cause some GI discomfort in addition to the side effects from alcohol.

How to Build a GLP-1-Friendly Plate at the Next Outdoor BBQ

Walking up to a BBQ spread can feel overwhelming when you’re on a GLP-1, but it doesn’t have to be. Instead of overthinking every food choice, focus on building your plate with intention. A simple structure can help you stay satisfied, reduce the risk of side effects, and still enjoy everything the event has to offer.

Start With Protein First: Fill half your plate with lean protein like grilled chicken, fish, or seafood before anything else. This helps preserve muscle mass during weight loss and promotes satiety without overloading your stomach (13).

Add Hydrating Produce: Layer on water-rich fruits and vegetables such as watermelon, cucumber, berries, leafy greens, or grilled zucchini. These add fiber to support digestion and hydration, especially in summer heat when thirst signals may be reduced (10).

Portion Control: Use a smaller plate or aim for modest servings of starches, sauces, or treats. GLP-1 medications help you feel full faster, so smaller portions prevent discomfort while letting you enjoy the spread.

Avoid Stacking Multiple Heavy Foods Together: Consider avoiding fried items, creamy sides, and rich meats on one plate. High-fat or processed combos can worsen nausea or bloating, so mix light and lean elements instead.

Pause Mid-Meal: Take a break halfway through to check in with your body and sip water. This aligns with the slowed digestion from GLP-1s, helping you avoid overeating and side effects.

Hydrate Alongside Your Meal: Sip water or unsweetened drinks with your food rather than waiting until after. Aim for consistent hydration to offset potential constipation or dehydration, particularly outdoors.

Tips to Enjoy Summer Cookouts While on GLP-1

Success at a summer gathering isn’t just about what you eat, but also about how you eat it. The way you approach your meals can make a big difference in how you feel. Here are a few simple strategies to help minimize side effects, stay on track with your goals, and enjoy every cookout this summer.

Manage the Heat and Hydrate

Hot weather can make dehydration sneak up quickly, and that’s especially important to stay on top of when you’re on a GLP-1. Side effects like nausea, early fullness, vomiting, or diarrhea can already make it harder to drink enough (7). Instead of waiting until you feel thirsty, aim to sip water consistently before, during, and after outdoor events. “When you’re out in warm weather, carry a refillable water bottle and consider a lower sugar electrolyte drink, especially if you’re sweating more or dealing with GI side effects,” shares Basbaum. And remember, alcohol can worsen dehydration and may hit harder when you’re eating less, so keep it in moderation and avoid drinking on an empty stomach (8).

Plan for the Week, Not Just One Cookout

Consistency over time matters more than any one meal. To help you plan ahead, consider planning out meals and snacks in advance, so you can have a better handle on your food choices at a barbeque or social event. Try using an app like MyFitnessPal to pre-plan your day, before attending events to help reduce decision fatigue and ensure you meet your daily nutrition goals. Just remember, one barbecue won’t derail your progress. The goal is to stay nourished and feel your best while enjoying the summer season. 

Handle Social Eating With Confidence

It’s completely normal to feel a little out of sync at cookouts when you’re getting full faster than others. You don’t need to explain your choices or match anyone else’s plate. Keeping it simple can make social situations feel much easier. Try responses like, “I’m pacing myself,” “I feel better eating lighter,” or “I’m saving room for later.” You can still be fully present, enjoy the food, and be part of the moment in a way that works best for your body.

Frequently Asked Questions (FAQs)

What types of dishes should I avoid at barbecues?

Although no foods are completely off limits unless you are allergic, there are some barbecue foods you should limit when on a GLP-1. Greasy, fried, very fatty, spicy, and highly acidic foods should be limited, since they can worsen nausea, reflux, and that overly full feeling (1). It often helps to skip the heavy sides and go easy on large portions of high fat or processed meats, and instead build your plate around lean protein and lighter, more balanced options.

Are burgers and hot dogs okay to eat on GLP-1?

Yes, you can eat burgers and hot dogs on a GLP-1, but they are best in smaller portions and with lighter toppings. These meats tend to be higher in fat, which may be harder to tolerate. A simpler version, like a smaller burger, leaner patty, veggie burger, or fewer add-ons, is usually easier on digestion than a large, greasy cookout meal.

How does summer affect GLP-1 side effects?

Summer heat can make GLP-1 side effects feel worse because these medications can reduce thirst and appetite while also causing nausea, vomiting, or diarrhea, all of which can increase dehydration risk (9, 12). In hot weather, staying ahead on fluids matters more than usual, since dehydration can also intensify dizziness and GI symptoms.

Can you drink beer or mixed drinks on GLP-1?

For most people, moderate alcohol intake is usually possible on a GLP-1, but alcohol can worsen nausea, dehydration, and blood sugar swings, especially if you are not eating much (8). Beer and sweet mixed drinks are often less ideal choices because they contain significant calories and sugar. If you do choose to drink alcohol on a GLP-1, stick to one to two glasses at most and alternate with water.

Bottom Line

If you’re on a GLP-1 medication this summer, there’s no need to avoid cookouts or barbecues. With a few simple strategies, you can enjoy all the social events the season brings without derailing your progress.

Success is about feeling comfortable, hydrated, and confident, not eating perfectly. Over the course of the season, consistency matters far more than any one meal, plate, or dessert.

Trust your fullness cues, keep portions flexible, and keep communication simple when needed, whether that’s taking a smaller serving or choosing water first. You can also use tools like GLP-1 Support inside MyFitnessPal, to better understand which foods, schedules, and timing help you feel your best.

The post Summer BBQ on GLP-1 Medications: Enjoying Cookout Season with Confidence appeared first on MyFitnessPal Blog.

Cooking a whole chicken doesn’t have to be an intimidating task. In fact, it only requires 10 ingredients and takes less than 30 minutes thanks to a pressure cooker. For an even juicier bird, set it on a wire trivet so the skin gets extra crispy. You’ll have a flavorful, protein-packed dish to feed the whole family dinner in no time.

Active time: 15 minutes | Total time: 1 hour, 5 minutes

Pressure Cooker Whole Chicken

Ingredients

• 1 cup (240 ml) low sodium chicken broth
• 1 3 1/2-lb (40-oz., 1,575g) whole chicken
• 1/4 cup (60g) unsalted butter, softened
• 4 garlic cloves, minced
• 1 small shallot, minced
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tsp Italian seasoning
• 1/2 tsp smoked paprika
• 1 lemon, sliced
• 4 sprigs rosemary

Directions

Pour the water or broth into the Instant Pot and place the trivet inside. Remove the giblets and neck from the chicken cavity, if present, and pat the chicken dry with paper towels.

In a small bowl, stir together the softened butter, garlic, and shallot until well combined. Using your fingers, carefully loosen the skin from the breast and thighs, then slide the butter mixture underneath, spreading it as evenly as possible. Rub any remaining butter over the outside of the skin. Season the skin all over with the salt, pepper, Italian seasoning, and smoked paprika.

Stuff the cavity with the rosemary sprigs and lemon slices, reserving 2 lemon slices to place on top of the legs. Place the chicken breast-side up on the trivet.

Lock the lid and set the valve to sealing. Select Manual or Pressure Cook and set to high pressure for 25 minutes. The pot will take about 15 minutes to come to pressure.

When the cooking time is complete, allow the pressure to release naturally for 15 minutes, then carefully turn the valve to venting to release any remaining steam. Remove the lid and insert an instant-read thermometer into the thickest part of the thigh, avoiding the bone — the chicken should register 165°F (74°C). If it has not reached temperature, lock the lid and cook on high pressure for an additional 3–5 minutes.

Carefully lift the chicken from the pot using the trivet handles and transfer to a cutting board. Let rest for 5 minutes before carving.

Serves: 8 | Serving Size: 4 oz. (113g)

Nutrition (per serving): Calories: 480; Total Fat: 36g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 190mg; Sodium: 305mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 1g; Protein: 37g

Nutrition Bonus: Calcium: 1%; Iron: 15%; Potassium: 39mg; Vitamin A: 35%; Vitamin C: 9%

Originally published May 2019; Updated May 2026

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Whether your goal is to lose weight, gain muscle, or simply feel your best, knowing how many calories you need each day is a powerful first step. This guide—and the calculator below—can help you estimate your daily calorie needs based on your body, lifestyle, and fitness goals.

How to Use the MyFitnessPal Calorie Needs Calculator

All need to do is enter a few basic pieces of information about yourself, including:

• Age: Needs can vary by age, especially as muscle mass naturally declines over time.
• Sex: Though it’s just one consideration, men and women tend to have different calorie needs.
• Height and Weight: Your height and weight help determine your calorie needs.
• Activity Level: Whether you’re sedentary or highly active, your activity level plays a big role in the calculation.
• Fitness Goals: Whether you’re aiming to lose weight, build muscle, or maintain your current health, the calculator adjusts your recommendations accordingly.

How Calorie Needs Are Calculated

Knowing how many calories you need can help guide your food and activity choices to reach your goals. This is the whole idea behind the CICO diet, which stands for Calories In Calories Out. 

The logic behind the CICO diet is that once you know your caloric needs, you can add, subtract, or meet them to gain, lose, or maintain weight. 

Keep reading for a step-by-step guide to calculating your caloric needs using the Mifflin-St Jeor equation. Plus, you’ll learn how to work with that number once you know it.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

It all starts with the basal metabolic rate (BMR). That’s the number of calories your body burns just to stay alive. (1)  Even if you stayed in bed all day, your body would still require energy (aka calories) to breathe, pump blood, produce cells and hormones, and so on.

One of the most reliable ways to calculate BMR is by using the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender. (1, 5) 

By plugging your own numbers into this formula, you can get a personalized estimate of how many calories your body burns at rest. I say “estimate” because while this is one of the most accurate ways to calculate your BMR, it’s not a perfect science. (More on this later.) 

Let’s take an example and calculate this together. For instance, if you’re a 35-year-old woman who’s 5’4’’ and weighs 165 pounds, you’d first need to calculate your height and weight in centimeters and kilograms. 

• Height in centimeters = height in inches x 2.54 or 64 x 2.54 = 162.56
• Weight in kilograms = weight in pounds ÷ 2.2 or 165 ÷ 2.2 = 75

Now, let’s plug these numbers into the BMR equation.

• BMR = (10 × 75) + (6.25 × 162.56) – (5 × 35) – 161  
• BMR = 750 + 1016 – 175 – 161  
• BMR ≈ 1,430 calories/day

This means your body requires about 1,430 calories each day just to maintain essential functions. However, since you don’t spend all day lying down, you need to adjust your energy needs based on how active you are. (If you’d rather skip the math, you can easily calculate your BMR here.)

Step 2: Adjust BMR Based on Your Activity Level

Now that you know your BMR, you can factor in your activity level to get a more accurate picture of how many calories you really need each day. That’s your total daily energy expenditure (TDEE). TDEE considers your daily movement and adjusts your caloric needs accordingly. (1)  To estimate your TDEE, you can use the following activity level multipliers:

Sedentary (little to no exercise)

Use this activity level multiplier if you get minimal activity or movement throughout the day–say, because you drive to work and have a desk job. (1) 

Activity multiplier: BMR × 1.2

Lightly active (exercise 1-3 days per week)

This is when you perform some activity–such as going for a walk–up to three days a week. (1) 

Activity multiplier: BMR × 1.375

Moderately active (exercise 3-5 days per week)

Let’s say you walk a lot in your day-to-day life and exercise most days; you’d be considered moderately active. (1) 

Activity multiplier: BMR × 1.55

Very active (exercise 6-7 days per week)

If you’re engaging in any purposeful exercise–like hopping on the elliptical –most days, or you have a physical job, you’d be considered very active. (1) 

Activity multiplier: BMR × 1.725

Super active (hard exercise or physical job)

You’d be considered super active if you pushed yourself hard when you work out–say in spin class–or if you have an intensely physical job. (1) 

Activity multiplier: BMR × 1.9

Getting back to our example, if you exercise four times per week, your activity multiplier would be BMR × 1.55. Your BMR was 1,430 calories, so the equation looks like this.(1) 

TDEE = 1,430  × 1.55 = 2,216.50 calories/day

This means that for you to maintain your current weight, you’d need around 2,215 calories per day. Now, we’ll adjust this number based on your goals. 

Step 3: Set Your Goal: Weight Loss, Maintenance, or Gain

Here’s where you’ll learn how to calculate your caloric needs depending on your personal goal.

For weight loss:

The logic behind the CICO diet is that a pound is roughly equivalent to 3,500 calories. (6) Therefore, to lose weight, you’d subtract 250 to 500 calories from your TDEE.  

Using our example TDEE of 2,215, you can cut your intake by 500 calories, aiming for a daily intake of around 1,715 calories. This should lead to a gradual, sustainable weight loss of about 1 pound per week. 

Remember that gradual changes are helpful because they don’t feel overwhelming. Also, keep in mind again that while calorie counting is a helpful tool for weight loss, it isn’t a precise science. You may lose more or less weight than predicted after calculating your personal caloric needs for weight loss.

For weight gain:

If you’re trying to gain muscle or increase your weight, you’ll need to consume more calories than your TDEE. Your caloric needs for weight gain can increase by about 500 calories per day, bringing your total to around 2,715 calories. 

A calorie counting tool will come in handy as you focus on adding calories for weight gain. MyFitnessPal can also make it easier to ensure you’re adding calories from nutritious sources.

For maintenance:

For weight maintenance, aim to match your calorie intake to your TDEE. In our example, that would mean consuming about 2,215 calories per day.

Whatever your goal, making small, gradual adjustments is the best way to ensure long-term success. Extreme caloric deficits or surpluses can be difficult to sustain and may negatively impact your health. A calorie counting app, like MyFitnessPal, can help you follow the CICO diet for weight gain, loss, or maintenance.

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About the Experts:

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

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Macronutrient Balance: Optimizing Your Caloric Intake

The CICO diet can help you manage your caloric intake, but macronutrient balance helps you optimize your nutrition. 

The three macronutrients are proteins, fats, and carbohydrates. The right balance helps you fuel your body properly for specific goals, whether that’s losing weight, building muscle, or weight maintenance. (You can determine a personal macro goal using this free macro calculator.)

Protein:

Protein is essential for maintaining muscle strength and mass. (7) Protein is also associated with increased satiety, helping you feel full for longer stretches after meals. (1) Getting enough protein while you’re losing weight will help you preserve muscle mass and improve satiety while you’re in a caloric deficit. (6)

Fats:

Fats not only help you absorb nutrients, but they slow the rate at which food is digested and metabolized. That means, like protein, fat can help you feel fuller longer. (8) A beneficial macronutrient balance includes about 30% of your daily caloric needs from heart-healthy fats, like those found in avocados, nuts, seeds, and extra virgin olive oil. (3)

Carbohydrates:

Carbs are often maligned–particularly among those trying to lose weight. However, carbs are your body and brain’s main energy source, and your muscles need carbs to fuel physical activity. (9) The net-net is that carbs are a vital part of your macronutrient balance. Typically, 40% of your daily caloric needs should come from carbohydrates.(3)

Of course, these are general guidelines, and some people prefer to balance their macronutrient intake differently. 

Calorie Counting Isn’t an Exact Science: Other Factors to Consider 

While calorie counting can be a helpful tool for managing your weight, there are other things that influence your body’s ability to lose or gain weight. 

That’s why it’s important to be gentle with yourself as you embark on a weight management journey. While calorie tracking is helpful, there’s still some trial and error to the process.

Metabolism:

You don’t have as much control over your metabolism as you think. Everyone’s metabolism is unique, and age, genetics, and gender influence your metabolic rate.(7) Of course, your activity levels–how active or inactive you are–is a factor of your metabolic rate that you can control. (More on this below.)

Hormones:

Hormones, particularly those related to thyroid function, can affect weight gain or loss. Hormones related to menopause may also influence your ability to lose weight. Talk to your doctor if you suspect hormonal imbalances are making it harder for you to manage your weight. (7) 

If you’ve lost weight in the past, appetite-regulating hormones may make it more difficult to maintain this weight loss because these hormones make you hungrier. (10)

Exercise and muscle mass:

In addition to improving your health and burning some calories, exercise–particularly strength training– helps you build more muscle tissue. (5) Muscle burns slightly more calories than fat, even at rest.(5) So, the more muscle mass you have, the higher your metabolism and caloric needs.

Frequently Asked Questions (FAQs): Calorie Calculator

The Bottom Line: Understanding and Adjusting Your Caloric Needs 

To optimize your health and reach your goals, start by calculating your caloric needs using the Mifflin-St Jeor equation, adjusting for your personal activity level. Then you can start counting calories for weight loss, maintenance, or gain. (MyFitnessPal can make this so much easier!) 

While this is a good start, it’s also helpful to consider your macronutrient balance since some calories are more filling and nutritious than others. 

Remember, this process is highly individual, and other factors like genes, hormones, and muscle mass also play a role. With gradual, sustainable changes and a balanced approach to calories and macronutrients, you can make progress toward your personal goals.

Originally published November 7, 2024; Updated May 2026

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