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Weight Loss Calculator
Enter Your Gender
Male
Female
Enter Your Weight
Pounds:
Kilograms:
Stones:
Enter Your Height
Inches:
Centimeters:
Enter Your Age
Activity Level: How often do you workout?
Sedentary, no formal workouts
Light, 1-3 hours/week
Moderate, 3-5 hours/week
Strenuous, 6-7 hours/week
Very Strenuous, 7+ hours/week
Select Your Goal
Bulk, gain muscle
Body Recomposition/Maintenance
Cut, 5% deficit
Cut, 10% deficit
Cut, 15% deficit
Enter Meals Per Day
3 meals/day
4 meals/day
5 meals/day
6 meals/day
7 meals/day
8 meals/day
Choose Macro nutrient Ratios
15% protein
20% protein
25% protein
30% protein
35% protein
40% protein
45% protein
50% protein
55% protein
60% protein
65% protein
15% carb
20% carb
25% carb
30% carb
35% carb
40% carb
45% carb
50% carb
55% carb
60% carb
65% carb
10% fat
15% fat
20% fat
25% fat
30% fat
35% fat
40% fat
45% fat
50% fat
auto-set
Protein Consumption (normal range 0.5 – 1.0 g per pound bodyweight)
g/lb bodyweight
Your Daily Calorie Requirements
Your Projected Weight Loss*
Imperial
Metric
BMR (Sick/Bed Rest)
lbs
kg per week
TDEE (Maintenance)
lbs
kg per month
Calories based on selected goal
lbs
kg per year
Your Custom Meal
Nutrient values in each meal
Sample Meal Based On Your Nutritional Requirements
Number Meals
meals/day
Food
Imperial
Metric
Calories Per Meal
calories
Grilled chicken breast
oz
g
Protein
grams
Steamed broccoli
cups
g
calories
Steamed brown rice
oz
g
Carbohydrates
grams
Flax oil
tsp
g
calories
Quantities adjusted to meet your nutritional requirements!
Fat
grams
calories
