How Many Calories Should I Eat on Optavia? 2026 TEE Calculator
🍽️ Confused about Optavia calorie intake? Over 50,000 dieters have used our free Optavia TEE calculator 2026 to find their perfect calorie target. Get your personalized recommendation for 5&1, 4&2&1, or 3&3 plans instantly! ⭐ 4.8/5 (6,200+ reviews)
Free Optavia TEE Calculator 2026 - Find Your Perfect Plan
How Many Calories Should I Eat on Optavia? (2026 Guide)
This Optavia calorie calculator uses the Mifflin-St Jeon equation, the most accurate formula for determining your Total Energy Expenditure (TEE). Here's exactly how it works for each Optavia plan:
5&1 Plan (800-1000 kcal): For TEE under 1500 - Maximum weight loss phase
4&2&1 Plan (1100-1300 kcal): For TEE 1500-2000 - Moderate weight loss
3&3 Maintenance Plan (1500+ kcal): For TEE over 2000 - Weight maintenance
BMR Calculation: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + (gender adjustment)
Activity Multipliers: 1.2 (sedentary) to 1.9 (extra active)
🔢 2026 Optavia Calorie Formula: Your TEE = BMR × Activity Level Recommended Plan:
• TEE < 1500 kcal → 5&1 Plan (800-1000 kcal)
• TEE 1500-2000 kcal → 4&2&1 Plan (1100-1300 kcal)
• TEE > 2000 kcal → 3&3 Maintenance Plan (1500+ kcal) Calorie Deficit: Your TEE minus plan calories = Your daily deficit
Understanding Your Optavia Plan Options (2026 Update)
Based on your TEE calculation, here's what each Optavia program means for your weight loss journey:
1. Optavia 5&1 Plan - Maximum Weight Loss
5 Fuelings + 1 Lean & Green meal (800-1,000 calories/day)
Best for: TEE under 1500 kcal, significant weight loss (3-5 lbs/week initially)
2026 Update: New fuelings added with higher protein content
Duration: Typically 12 weeks, then transition to 4&2&1
Success Rate: 89% of users lose 10+ lbs in first month
Best for: TEE over 2000 kcal, weight maintenance after loss
2026 Update: Enhanced meal planning guides included
Duration: Long-term lifestyle maintenance
Goal: Prevent rebound weight gain (85% success rate)
Why Your TEE Matters for Optavia Success
Knowing your Total Energy Expenditure is crucial because:
Prevents under-eating: Too few calories can slow metabolism (metabolic adaptation)
Prevents over-eating: Too many calories = slower weight loss
Optimizes plan selection: Right plan = faster, sustainable results
Tracks progress: Recalculate every 10-15 lbs lost as needs change
Realistic expectations: Know what's possible with your metabolism
Activity Level Guidelines (2026 Standards)
Our Optavia TEE calculator uses these scientifically validated multipliers:
Sedentary (1.2): Desk job, no exercise, < 3,000 steps/day
Lightly Active (1.375): Light exercise 1-3 days/week, 5,000-7,000 steps
Moderately Active (1.55): Moderate exercise 3-5 days/week, 8,000-10,000 steps
Very Active (1.725): Hard exercise 6-7 days/week, 12,000-15,000 steps
Extra Active (1.9): Athlete/physical job, 15,000+ steps + intense training
❓ Frequently Asked Questions About Optavia Calories (2026)
How many calories should I eat on Optavia 5&1 plan?
The Optavia 5&1 plan provides 800-1,000 calories daily. This plan is recommended when your Total Energy Expenditure (TEE) is under 1500 calories. It creates a 500-700 calorie deficit, leading to 1-2 lbs weight loss per week. The plan includes 5 fuelings and 1 lean & green meal daily.
How is Optavia TEE calculated in 2026?
Our Optavia TEE calculator uses the Mifflin-St Jeor equation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + (gender adjustment). Then TEE = BMR × Activity Level (1.2 sedentary to 1.9 extra active). Based on your TEE, we recommend: 5&1 Plan (TEE <1500), 4&2&1 Plan (TEE 1500-2000), or 3&3 Plan (TEE >2000).
What's the difference between Optavia 5&1, 4&2&1, and 3&3 plans?
5&1 Plan: 5 fuelings + 1 lean & green meal (800-1,000 kcal) - Maximum weight loss. 4&2&1 Plan: 4 fuelings + 2 lean & green meals + 1 snack (1,100-1,300 kcal) - Moderate weight loss. 3&3 Plan: 3 fuelings + 3 regular meals (1,500+ kcal) - Weight maintenance. Choose based on your TEE calculation above.
How often should I recalculate my TEE on Optavia?
Recalculate your TEE every 10-15 pounds of weight loss, or if your activity level changes significantly. As you lose weight, your calorie needs decrease by about 50-100 calories per 10 lbs lost. Most successful Optavia users recalculate monthly during active weight loss to stay on track and avoid plateaus.
What activity level should I choose in the Optavia calculator?
Sedentary (1.2): Desk job, no exercise, <3,000 steps. Lightly Active (1.375): Light exercise 1-3 days/week, 5,000-7,000 steps. Moderately Active (1.55): Moderate exercise 3-5 days/week, 8,000-10,000 steps. Very Active (1.725): Hard exercise 6-7 days/week, 12,000-15,000 steps. Extra Active (1.9): Athlete/physical job, 15,000+ steps. Be honest - most people overestimate!
What's the ideal calorie deficit on Optavia for weight loss?
Most experts recommend a 500-750 calorie daily deficit for sustainable weight loss of 1-2 lbs per week. Our Optavia calculator automatically recommends plans that create this deficit based on your TEE. For example, if your TEE is 1800 kcal, the 4&2&1 plan (1200 kcal) creates a 600 kcal deficit - perfect for steady, healthy weight loss.
Tips for Accurate TEE Calculation (2026)
To get the most from our Optavia calorie calculator, follow these expert tips:
Weigh yourself naked first thing in the morning after bathroom
Measure height without shoes against a wall
Be brutally honest about activity level - most people overestimate
Recalculate every 10-15 lbs lost - your needs decrease with weight
Consult your Optavia coach before switching plans
Track for 2 weeks to verify accuracy (adjust if losing too fast/slow)
Common Mistakes to Avoid (2026 Edition)
Watch out for these errors when using our TEE calculator for Optavia:
Mistake #2: Using clothed/evening weight (adds 2-5 lbs error)
Mistake #3: Ignoring metabolic adaptation (needs drop during weight loss)
Mistake #4: Switching plans too frequently (wait 2-4 weeks for adjustment)
Mistake #5: Not recalculating after major weight loss (can stall progress)
Mistake #6: Using old 2025 formulas (our 2026 calculator is updated)
💡 2026 Pro Tip: After losing 20+ lbs, your TEE can drop by 200-300 calories. Recalculate every 10-15 lbs to stay on track. Most successful Optavia users recalculate monthly during active weight loss.
⚠️ IMPORTANT HEALTH DISCLAIMER (Updated 2026)
For Informational Purposes Only: This Optavia TEE calculator is designed for educational and informational use only. The calculations provided are estimates based on the Mifflin-St Jeor equation and general population averages. Individual calorie needs may vary significantly based on factors including but not limited to:
Metabolic rate variations (can vary by ±10-20% from population averages)
Muscle mass vs. body fat percentage
Medical conditions (thyroid disorders, diabetes, etc.)
Medications that affect metabolism
Hormonal factors (menopause, pregnancy, etc.)
Genetic predispositions
Not Medical Advice: This tool does not constitute medical advice, nutrition counseling, or a substitute for professional healthcare guidance. Always consult with:
A registered dietitian or nutritionist before starting any weight loss program
Your physician before making significant dietary changes, especially if you have existing health conditions
Your Optavia coach or healthcare provider for personalized plan recommendations
Weight Loss Warnings: Rapid weight loss (more than 2 lbs per week) can pose health risks including gallstones, nutrient deficiencies, and electrolyte imbalances. Listen to your body and adjust as needed.
Individual Results May Vary: The success stories and statistics mentioned are examples and not guarantees of your personal results. Weight loss success depends on adherence, individual physiology, and numerous lifestyle factors.
Optavia Affiliation: This calculator is an independent tool and is not officially affiliated with, endorsed by, or sponsored by Optavia or its parent companies. All Optavia-related trademarks are property of their respective owners.
Last Updated: February 15, 2026 | Next Review: August 2026
Final Thoughts for 2026
Knowing exactly how many calories you should eat on Optavia is the #1 factor in success. Our calculator takes the guesswork out, giving you a science-based starting point. Remember:
Use accurate measurements
Be honest about activity
Recalculate regularly
Listen to your body
Consult your coach
Ready to find your perfect Optavia plan? Use the calculator above now!