Plan Your Journey to a
Healthier
You
Calculate safe calorie deficits and see exactly how long it will take to reach your goal weight.
01. Biology
02. Weight Goal
03. Activity
NEAT (non-exercise activity) matters too. Are you on your feet all day?
Calories to maintain current weight.
Goal Status
To reach your goal, you need to burn approximately 77,000 total calories of fat.
Choose Your Timeline
Detailed (Slow)
Easiest to sustain
Standard
Best balance
Aggressive
Hard to sustain
Ready to Plan
Enter your current and goal weight to see your timeline.
The Biology of Weight Loss
Weight loss is often overcomplicated by fad diets and marketing buzzwords, but biologically, it follows a simple principle: Negative Energy Balance. When your body expends more energy than it consumes, it must cover the difference by oxidizing stored tissues—primarily adipose tissue (body fat).
This process, known as lipolysis, involves the mobilization of stored triglycerides from fat cells to be used as fuel. However, the body is a survival machine. It fights to maintain homeostasis, which is why sustainable weight loss requires strategy, not just starvation.
Global Obesity & Health Context
Achieving a healthy weight is more than aesthetics; it's a global health imperative. According to the World Health Organization (WHO), worldwide obesity has nearly tripled since 1975.
Key Statistics (2024 Data):
- 1.9 Billion Adults: Are currently overweight, with over 650 million classified as obese.
- Health Impact: Losing just 5-10% of body weight can significantly reduce the risk of Type 2 Diabetes, hypertension, and cardiovascular disease.
Metabolic Adaptation (Why You Stall)
A common frustration is the "plateau." You eat the same amount, but weight loss stops. This is Adaptive Thermogenesis. As you lose mass, your body requires less energy to move. Simultaneously, your brain downregulates NEAT (fidgeting, daily movement) and increases hunger hormones like Ghrelin to conserve energy.
This is why our calculator recommends a Moderate Deficit. Aggressive cuts (-1000 kcal) trigger a stronger survival response, leading to faster stalls and "rebound" weight gain.
The Solution: Recalculate your calories for every 5-10 lbs lost. Your TDEE drops as you shrink, so your intake targets must adjust downward to maintain the deficit.
3 Pillars of Sustainable Fat Loss
High Protein
Aim for 1.6-2.2g per kg. Protein preserves muscle during deficits and has the highest satiety.
Volume Eating
Eat low-calorie, high-volume foods (vegetables, fruits) to physically fill your stomach and signal fullness.
Sleep Hygiene
< 6 hours of sleep spikes Ghrelin (hunger) and forces the body to burn muscle instead of fat.
The Dangers of Crash Dieting
Trying to lose weight too fast (more than 1% of body weight per week) carries significant risks beyond just regaining the weight:
- Gallstones: Rapid weight loss is a primary risk factor for gallstone formation.
- Muscle Catabolism: The body breaks down heart and skeletal muscle for amino acids.
- Nutrient Deficiencies: It is nearly impossible to get adequate micronutrients on < 1200 calories.
- Hormonal Disruption: Women may experience amenorrhea (loss of menstrual cycle) due to low energy availability.