Without this number there is no strategy: any diet is a shot in the dark. With it you have the starting point to lose fat, build muscle, or keep what you already have.
Fill in the fields. The more you give, the more accurate it gets, especially if you know your body fat percentage.
Fill in your details and find out how many calories you need a day.
Your total calorie burn is the break-even point. Pick your goal below to see how to use this number.
The most sustainable way to lose fat without giving up muscle. A 300 kcal daily deficit means losing about 300 g of fat a week. Slow? Yes. But this is how results stay, and how the weight does not come back.
A harder deficit for people with more fat to lose. It works, but it asks for more attention to protein and training so you keep the muscle. Not recommended for longer than 12 weeks without a break: the body does not take well to endless diets.
Losing fat and building muscle at the same time: yes, it is possible. It works best in beginners or in people coming back after a long break. In trained people it is far slower. The key is eating close to maintenance, with high protein and consistent strength training.
A small calorie surplus, enough to support muscle growth without piling on fat you do not need. For people already under 15% body fat (men) or 25% (women) who want to add mass without losing shape.
These are estimates: track weight and measurements over the weeks and adjust to what actually happens. The body always has the last word.
Access to 239 practical recipes with the macros already worked out: breakfasts, snacks, lunches and dinners.
See the recipes →Personal coaching. A diet and training plan built for you, regular reviews and direct access to me.
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