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. Gender MaleFemale Age Height inches cm Weight lbs kg Activity Level Little to no exerciseLight exercise (1-3 days per week)Moderate exercise (3-5 days per week)Heavy exercise (6-7 days per week)Very heavy exercise (2x per day, physical job) (TDEE) Maintenance Calories 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% Weight Loss Calories
