Calorie deficit calculator

This calorie and macro calculator allows you to estimate how much weight you’ll lose or gain each week based on how many calories you consume.

Choose from a standard, keto, or leangains calculator.

You can use the macro calculator to calculate and tweak your protein, fat, and carbohydrate macronutrients. You can use this as a bulking calculator (i.e.

How much calories should i eat to lose weight

weight gain calculator), cutting calculator (i.e. weight loss calculator), or even a maintenance calculator (i.e. how many calories to stay the same weight).

Note that:

• ‘Bulking’ = weight gain (typically the goal is muscle gain with minimal fat gain – i.e.

  a ‘lean bulk’ or ‘clean bulk’ – although not always)

• ‘Cutting’ = weight loss (ideally fat loss, not muscle loss)
• ‘Maintenance’ = the calories (i.e. energy) you need each day to maintain your body weight after you factor in all of your activity (also known as your TDEE)

If you’re unsure which calculator to use, select ‘Standard’ from the Diet dropdown.

This works as a maintenance, weight loss,

how often should i eat to maintain blood sugar

how much protein should i eat to maintain muscle