Here’s one I recommend (I follow a ton of the strategies in this program to this day)!Īgain, I highly recommend this aggressive fat loss program approach if you’ve been struggling for a while now. If you’re still stuck and confused, you may want to look into a program specifically designed for losing weight fast, regardless if you have a lot of weight to lose. Here's how it works: Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive. Jeor equation, which is considered by our nutritionists and dieticians to be the 'gold standard' of calorie calculators. Therefore, temper your expectations with this number if you raise the number of calories you’re actually going to eat. 's macro calculator starts with the Mifflin St. If you were to eat the number of calories from the 2nd result, this is the amount of weight you would lose per week WITHOUT losing muscle.Īs I said, however, for some, this number is way too low. of fat you can realistically lose per week of Body Fatīased on the numbers you put earlier, this is the estimated total amount of pounds of body fat that you currently hold. Therefore, I would rather give you a range to choose from, which is the number above (Calories to eat every day). That is a brutal calorie deficit and definitely not advisable. Subtracting your MAX Calorie deficit of 3600, for example, would leave you with 600 calories to eat per day! Note that this is the MAX number you can subtract, however, it is not recommended in some cases.įor example, let’s say your TDEE was very low because you are Sedentary.

This means that this number is what you would SUBTRACT from your TDEE (maintenance calories) to obtain your calorie deficit. It is your MAX calorie deficit that you can have without losing muscle. This number is auto-populated from the numbers that you input. Once you’ve adjusted it, move on to the next step. Remember, so long as you are eating under your maintenance calories, you WILL lose weight.

Therefore, whatever number you get, add anywhere from 1000-1500 calories.ĭepending on your current weight, body fat percentage, and maintenance calories, this range may vary. Calories You Should Eat Everyday (Maintenance – Max Calorie Deficit)įor some people, this number above (Maintenance – Max Calorie Deficit) is way too LOW.

This is the number of calories you would eat if you wanted to maintain your current weight. What Your Results Mean Maintenance Calories

Macro calculator for muscle gain