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Calorie Deficit Calculator

Answer a quided quiz and let out AI-backed model create a personalize plan for you.

Your personalized plan starts here

We combine biometrics, movement, and goals to create a realistic deficit plan.

What’s your biological sex?

Male
Female

Let’s get some metrics down.

30 years
180 lbs
5′ 10″

How active is your day job?

Desk job / Seated
Mostly standing
Light manual labor
Heavy manual labor

How many days per week do you exercise?

3 days

What is your workout style?

Cardio
Lifting
Hybrid

Average daily steps

5,000 steps

Target weight

160 lbs

Analyzing your data…

This won’t take long!

Disclaimer: Consult with a healthcare professional before making significant dietary changes.

How the model works

🤖 Summarized by AI Knowledgebase

We calculate your Basal Metabolic Rate (BMR) and use this data to figure out how many calories you should eat per day.

Each answer fine-tunes the model to create an accurate plan for your body. From there we create easy to follow plans to follow over the course of a few months.

Every recommendation stays within science-backed ranges. We don’t create our own formulas. You’ll also receive gear suggestions tailored to your habits so you can build momentum immediately.

Frequently asked questions

Is this a replacement for medical advice?

No. Treat the plan as a starting point for conversation with a licensed professional.

How accurate are the calorie targets?

They use evidence-based formulas and behavioral modifiers adjusted for your inputs.

Why do you recommend equipment?

Tools like scales, containers, and trackers make it easier to track your goals.

Can I rerun the assessment later?

Absolutely. Revisit anytime your goals change.

Hold on!

Your Personalized Path to Weight Loss Starts Here

Welcome to the most advanced, AI-enhanced calorie calculator designed to provide a truly personalized starting point for your weight loss journey. We know that “one-size-fits-all” doesn’t work when it comes to health. That’s why this tool goes beyond basic formulas, taking into account your unique age, weight, height, activity level, and lifestyle to create a plan that makes sense for you.

Our interactive experience is designed to be more than just a quiz—it’s the first step in understanding your body’s specific energy needs. By answering a few simple questions, you’ll uncover your maintenance calories and receive three distinct, AI-recommended plans based on safe, sustainable weight loss goals. You’ll also get access to a customized success kit with tips and tools to help you succeed.

Knowledge Base

Frequently Asked Questions

What is a calorie deficit?

A calorie deficit is the simple principle of consuming fewer calories than your body burns in a day. When your body needs more energy than it’s getting from food, it starts using its stored energy (fat), which leads to weight loss. This calculator helps you find a safe and effective daily calorie target to achieve that deficit.

How does it determine maintenance calories?

It starts by calculating your Basal Metabolic Rate (BMR)—the number of calories your body needs to perform basic life-sustaining functions. Then, it factors in all the information you provide—your job, exercise habits, and daily steps—to estimate your Total Daily Energy Expenditure (TDEE).

Why lose 1-3 pounds per week?

Sustainable weight loss is a marathon, not a sprint. Losing 1-2 pounds per week is widely recommended by health experts as a safe and manageable rate. Losing weight too quickly can lead to muscle loss, nutrient deficiencies, and fatigue. Our AI recommends a plan that best fits your current body composition (BMI).

How accurate is this calculator?

While this calculator is one of the most comprehensive tools available, it provides a highly accurate *estimate*. Every person’s body is unique, and metabolism can vary. The number provided is an excellent scientific starting point. We recommend using it for 2-3 weeks and adjusting your intake slightly based on your results.

What is BMI?

BMI stands for Body Mass Index. It’s a measure that uses your height and weight to gauge whether your weight is healthy. The categories (Underweight, Normal, Overweight, Obese) help provide context for your health and are used by our AI to recommend a safe rate of weight loss.

Can I lose weight without exercising?

Yes, weight loss is primarily determined by a calorie deficit, which can be achieved through diet alone. However, incorporating exercise is highly recommended. It helps you burn more calories (allowing you to eat more while still losing weight), build and maintain muscle, and improve your overall health.

What should I do if I hit a weight loss plateau?

Plateaus are a normal part of any weight loss journey. They can happen for many reasons, including your metabolism adapting to your new weight. You can often break through a plateau by slightly adjusting your calorie intake, changing up your exercise routine, ensuring you’re getting enough sleep, or taking a short diet break at your maintenance calories.