Determine Your Maintenance Calories

Please fill out all fields. The results of this first section will give you your estimated total daily energy expenditure (TDEE). This is basically the number of calories you need to eat to maintain your current weight.



Desired Calorie Deficit

Please choose a desired calorie deficit. Understand that a bigger deficit does not automatically equal faster weight loss. Creating too large of a deficit can result in a slowed metabolism, weight loss plateaus, hunger, and muscle loss. It’s recommended you choose a 15% deficit to start, which will result in about 1lb of fat loss per week.

Recommended – 15%

Accelerated – 20%

Pushing It – 25%