Enter your details to get your daily calories, macros and a realistic timeline.
Unsure between two? Pick the lower one.
Only use a measured number (DEXA, InBody or skinfolds). It gives a more accurate estimate for lean, well-trained members.
Sustainable. Easiest to stick with and best for keeping muscle and training quality.
Fill in every field above to see your numbers.
Your burn drops as you get lighter, so your calories step down every 4 weeks to keep the pace.