Free Tool · By Joey Yochheim
The Weight Loss Calorie Calculator
Find your maintenance calories, pick your pace, and see the date you could hit your goal. Thirty seconds, no email required.
Step 1: Your Numbers
Step 2: Pick Your Pace
Set a goal weight below your current weight to see your timeline.
Estimates from the Mifflin-St Jeor equation. Real bodies adapt. Recalculate every few weeks as you lose.
Your Next 12 Weeks
Step 3: Build Your Deficit
A deficit does not have to come from food alone. Slide to split yours between eating less and moving more. Most people are shocked how much easier the food side gets.
Hit this number and the deficit gets much easier to hold. Not sure what counts as real protein? Use the Protein Cheat Sheet.
The math took 30 seconds. The next 12 weeks are the hard part.
Every person who has ever failed a diet had a calorie target. The target was never the problem. Doing it every day, through work stress, travel, and weekends, is the problem. That is exactly what 1 on 1 coaching solves.
