Nutrition
How Many Calories You Actually Burn Daily
Learn the science behind TDEE and calorie deficits for effective weight loss.
Read Article →Calorie Deficit Calculator
Calculate your optimal calorie deficit for sustainable weight loss. Get personalized daily calorie targets and realistic timelines based on your goals.
Your Weight Loss Plan
Daily Calorie Target
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Total Weight to Lose
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Estimated Timeline
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Goal Date
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Your Calorie Breakdown
Current TDEE
Maintenance calories at current weight
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Goal Weight TDEE
Maintenance calories at goal weight
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Daily Calorie Deficit
Calories below maintenance
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Weekly Calorie Deficit
Total deficit per week
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Recommended Macros
Protein
Essential for muscle preservation
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Fats
For hormone health
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Carbohydrates
For energy and performance
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Weight Loss Tips
- Track your food intake consistently using an app like MyFitnessPal or Cronometer
- Weigh yourself daily (same time) and track weekly averages to avoid day-to-day fluctuations
- Prioritize protein (0.8-1g per lb body weight) to preserve muscle during weight loss
- Incorporate strength training 2-3x per week to maintain lean mass
- If weight loss stalls for 2+ weeks, reduce calories by 100-200 or increase activity
- Include diet breaks every 8-12 weeks at maintenance calories for metabolic recovery
⚠️ Important Warnings
- Never eat below 1200 calories/day (women) or 1500 calories/day (men) without medical supervision
- Aggressive deficits increase risk of muscle loss, metabolic slowdown, and nutritional deficiencies
- Weight loss isn't linear - expect plateaus and fluctuations
- Consult healthcare professionals before starting any weight loss program
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