Weight Loss Calculator: Calorie Deficit? Macros? Get answers.

Calorie deficit ? Macros ? here ‘s what it in truth takes to reach your goals .
Want to know how many calories you should eat to lose weight ? We ’ ve made it easy. Just click the “ Get Started ” push button below and enter your data .
( Plus, once we calculate your calorie and macronutrient needs, we ’ ll air you a free, personalize nutrition plan for achieving the results you want. )

An illustration of the Precision Nutrition Weight Loss Calculator for understanding how to get into a calorie deficit and find the right portions surrounded by fruits, grains, fish, and vegetables. An illustration of the Precision Nutrition Weight Loss Calculator for understanding how to get into a calorie deficit and find the right portions surrounded by fruits, grains, fish, and vegetables.
Weight Loss Calculator
How much should you eat ? Let ’ s find out .

© Precision Nutrition

Why This Weight Loss Calculator Is Special

One of the most common questions Precision Nutrition certified nutrition coaches get from their new clients :
“ I ’ ve been tracking my calories in and calories out religiously… but I ’ molarity not losing ampere much weight as I should. Why international relations and security network ’ metric ton this working ? ! ? ”
Yes, conventional wisdom of solomon states that reducing your calorie intake ( or increasing the sum you burn ) by 500 calories a day should lead to about 1 lebanese pound of fat loss per week. ( mathematics : 500 calories a day x 7 days = 3500 calories a workweek = 1 pound. )
But that conventional wisdom of solomon is wrong. As discussed in this article all about the myth of metabolic damage, your metamorphosis is adaptive. As you eat less, your metamorphosis slows, throwing off common assumptions about calorie balance .
This excellent weight unit passing calculator—based on the NIH Body Weight Planner and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases —takes into report the adaptive nature of metabolism and gives more accurate information on how difficult you ’ ll have to work ( and how long it may take ) to reach your goals .

Advantages of this Weight Loss Calculator

To understand why this calculator is so helpful, let ’ s practice an example customer : Vanessa .
She ’ mho 40 years old, 5 ’ 6 ” tall, weighs 185 pounds, has a identical low horizontal surface of natural process at work, and a mince level of exercise action .
Based on this information, the calculator has determined that she needs around 2,445 calories per day to maintain her weight .
Let ’ s say Vanessa would like to lose 40 pounds ( so a finish system of weights of 145 pounds ) in a sustainable means over the run of the future year, without doing any extra exert .
The calculator suggests she ’ ll need to reduce her food consumption to around 1,770 calories per day. ( That ’ s 675 calories fewer than required for sustenance. )

If you do conventional calorie math, these numbers don’t make sense.
A daily calorie deficit of 675 calories would lead to a deficit of 246,375 calories over a full class. ( mathematics : 675 calorie deficit x 365 days = 246,375 calories. )
This would, theoretically, lead to a 70-pound system of weights loss for Vanessa. ( mathematics : 246,375 calorie deficit / 3,500 calories in 1 pound of slant = 70 pounds lost. )
But the body doesn ’ thyroxine work that direction. alternatively, Vanessa would lose only about 40 pounds. ( Which is hush amazing, obviously. )
Why this very large disparity ?
As mentioned above, your metabolism adjusts as you eat less and lose weight. And conventional mathematics doesn ’ thyroxine take this complex nature of human metamorphosis into history .
That ’ second why it ’ second significant to make certain your expectations about burden loss and body change are in tune with how your body actually works .
This calculator helps with that. It makes it easier to set appropriate behavior goals and gives you a more realistic watch of what your potential progress could look like .

More Benefits of this Weight Loss Calculator

The Precision Nutrition Weight Loss Calculator is special for other reasons, besides .
It not only takes into explanation your personal details ( altitude, burden, age, arouse ), physical natural process levels, and the sum of weight unit you want to lose, but besides allows you to :

  • Choose your dietary preference. (You can select from Paleo, keto, vegetarian, fully plant-based/vegan, Mediterranean, and of course, “anything”)
  • Adjust your macronutrient preference. (If desired, you can change the amount of carbs, fat, or protein to better fit your needs.)
  • Use “hand portions” to easily track your food intake. (More on this below.)

The Weight Loss Calculator takes all this information and uses it to estimate your calorie and macronutrient needs. It besides automatically converts those numbers into food portions that are equivalent to parts of your hands. ( For case : your handle, fist, flick, and cupped hand. )
The profit : You don’t ever need to weigh and measure your food, or log the details of every meal into a food tracking app .
alternatively, you can use our hand part tracking system to take the harass out of calorie and macro tracking—and still achieve your targets .
once the Weight Loss Calculator runs your numbers, it ’ ll generate a detached nutrition plan that ’ s personalized for your body, preferences, and goals and will show you precisely what to do.

Ready to get started? Enter your information in the Weight Loss Calculator above, and we ’ ll take worry of the rest .

If you’re a coach, or you want to be…

You can help people build nutrition and life style habits that improve their physical and mental health, bolster their immunity, help them better wield tension, and get sustainable results. We ‘ll show you how .
If you ’ d like to learn more, consider the PN Level 1 Nutrition Coaching Certification.

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