Find the most aggressive deficit that still preserves muscle and performance.
It is designed for short phases—transition to a moderate deficit afterward.
Keep protein high and prioritize resistance training.
Calculate total daily energy expenditure and maintenance calories.
Try calculator →Plan safe weight loss with a personalized deficit.
Try calculator →Build a weight change plan with a target date.
Try calculator →Estimate daily protein needs for your goals.
Try calculator →Learn how calories drive maintenance, loss, and gain.
Explore guide →Set protein, carb, and fat targets with confidence.
Explore guide →Understand BMI, body fat, and lean mass metrics.
Explore guide →Use heart-rate zones to train smarter.
Explore guide →