See exactly how big a deficit you need for your target weight loss rate - plus a 6-month projection of where you'll be if you stay consistent.
Enter your numbers to see your daily calorie target and a 6-month projection.
The math says it's doable. These programs are how you actually hit the target every day.
Daily workouts, meal framework built around your deficit target, and accountability that holds.
Direct guidance from certified trainers. Custom programming built around your numbers and schedule.
500+ guides covering every workout style, demographic, and goal. No signup, no paywall.
Corporate wellness available online or in person. Increase engagement, reduce absenteeism.
Three steps from your numbers to your daily calorie target.
Mifflin-St Jeor BMR times your activity factor. That's how many calories your body burns in an average day.
1 lb of body fat is ~3,500 calories. To lose 1 lb/week, you need a 500 cal/day deficit. 2 lb/week needs 1,000 cal/day.
Your daily intake target = TDEE - daily deficit. Hit it consistently and the chart above is your future.