Get your personalized fat loss plan with scientific calculations for BMR, TDEE, and optimal calorie targets.
Educational use only: This calculator provides general information and does not substitute professional medical advice, diagnosis, or treatment.
Get precise BMR and TDEE calculations based on your unique metrics
Evidence-based formulas for accurate calorie deficit recommendations
Customized calculations based on your activity level and lifestyle
Fat loss occurs when your body uses more energy than it consumes. This creates a calorie deficit that forces your body to use stored fat for energy.
Your metabolism determines how efficiently your body burns calories. Understanding these processes helps optimize your fat loss journey.
Your body's calorie-burning baseline
Daily movement and exercise impact
Input vs. output management
Fat vs. muscle mass ratio
Natural slowdown in weight loss as body adapts
Body's efficiency changes during calorie restriction
Balancing fat loss while maintaining muscle mass
Maintaining healthy habits long-term
Navigating dining out and social events
Managing stress and emotional triggers
While our Fat Loss Calculator provides evidence-based recommendations, it's not a substitute for professional medical advice. For personalized guidance, especially if you have any health conditions or special requirements, please consult with a healthcare professional or registered dietitian.