Calorie and TDEE calculator
What you burn at rest, what you burn in a day, and what each size of deficit actually costs you per week. Same math Jai uses for members' calorie ceilings.
Protein, meal by meal
Water
If you ate less
| Daily deficit | Eat about | Loses about |
|---|
Waist to height
What if I lift?
| Training | Maintenance | Extra room |
|---|
Training buys you eating room, and it decides how much of the weight you lose is fat rather than muscle.
Help me get more…
| Food | Serving | Protein | Calories | Per 100 kcal |
|---|
For lifters: one-rep-max estimate
These are general-population estimates. Real people vary by a few hundred calories either way, and your doctor's guidance beats any formula.
What we don't calculate, and why
Email me these numbers
One email with the numbers above. You are not signed up for anything and we won't write again.
It's a personal trainer you call: it runs the workout, logs what you eat by text, and keeps your ceiling and your protein floor honest as your weight changes.
Start free Hear it: (321) 524-2301Fill in weight, height and age to see your numbers.
Tell us what's missing
Something wrong, something you wanted and didn't find? It comes straight to us and goes nowhere else. Nothing here is ever shown on the page.