Calorie Deficit Calculator

How to Calculate Your TDEE: Complete Nutrition Guide

Learn exactly how to calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. Includes activity multipliers, accuracy tips, and how to use TDEE for fat loss or muscle gain.

Macros for Weight Loss: What Ratio Actually Works?

Learn the optimal macro ratios for fat loss: high protein, moderate carbs, adequate fat. Science-backed guidance on setting macros for sustainable weight loss.

HIIT vs LISS Cardio: Which Burns More Fat?

Compare High-Intensity Interval Training (HIIT) and Low-Intensity Steady-State (LISS) cardio for fat loss. Learn which burns more total calories and when to use each.

How Fast Should You Lose Weight? Safe Rates for Lasting Results

Learn the optimal rate of fat loss to preserve muscle, maintain energy, and achieve results that last.

Body Recomposition: How to Build Muscle and Lose Fat at the Same Time

What body recomposition is, who it works for, and the exact protocol to gain muscle while losing fat simultaneously.

Cardio for Weight Loss: Which Type Is Most Effective?

Compare steady-state cardio, HIIT, and zone 2 for fat loss — with evidence on what works best and how to structure cardio in your program.

How to Calculate Your Macros: A Step-by-Step Guide

Calculate precise protein, carb, and fat targets from scratch using your TDEE, goal, and food preferences.

Cutting Phase Guide: How to Lose Fat While Keeping Muscle

A complete guide to the cutting phase — how to set up your calorie deficit, maintain training intensity, keep muscle while losing fat, and manage hunger.

How to Calculate a Calorie Deficit for Weight Loss

Step-by-step guide to calculating a sustainable calorie deficit using your TDEE, with tips on how large a deficit to use and how to track it.

Intermittent Fasting for Beginners: Methods, Benefits, and How to Start

A complete beginner's guide to intermittent fasting covering 16:8, 5:2, and other protocols, with realistic expectations and how to get started.

Running for Weight Loss: How Much You Need and How to Structure It

Evidence-based guide to using running for weight loss — calories burned, how much to run, avoiding common mistakes, and getting started safely.

How to Count Calories Accurately: A Practical Guide

How to track calories effectively using apps and food scales, common mistakes that derail accuracy, and how long you need to count before getting results.

Basal Metabolic Rate (BMR): What It Is and How to Calculate It

Understand your basal metabolic rate, how it's calculated using the Mifflin-St Jeor equation, and how to use BMR for weight management.

Heart Rate Zones for Fat Burning: The Truth About the Fat Burn Zone

Does exercising in the 'fat burning zone' actually burn more fat? What the science says about heart rate, fat oxidation, and the best cardio intensity for weight loss.