Your Complete Weight Management Solution

Our scientifically-validated calculators help you create an effective and sustainable weight management plan. Using proven formulas and evidence-based recommendations, we provide:

Precise Calculations

Accurate calorie targets for your goals

BMR & TDEE

Understand your energy needs

Macro Balance

Optimal nutrient distribution

Exercise Plans

Activity recommendations

Weight Loss Calculator & Calorie Deficit Guide

Learn how to lose weight effectively with our evidence-based calorie calculations and meal planning tools.

Calorie Deficit Guide

Science-based weight loss:

  • 500-750 cal deficit daily
  • 0.5-1kg loss per week
  • Safe & sustainable rate
  • Track your progress

Weight Loss Goals

Personalized targets:

  • Calculate ideal deficit
  • Set realistic timelines
  • Track loss percentage
  • Monitor measurements

Meal Planning

Structured nutrition:

  • Calorie-counted meals
  • Balanced nutrition
  • Portion control
  • Weekly meal plans

Progress Tracking

Monitor your journey:

  • Weekly weigh-ins
  • Body measurements
  • Progress photos
  • Success milestones

Understanding Total Daily Energy Expenditure (TDEE)

Learn how your daily activities and lifestyle affect your total calorie burn.

Energy Components

TDEE includes all daily energy:

  • Basal Metabolic Rate (BMR)
  • Thermic Effect of Food (TEF)
  • Non-Exercise Activity (NEAT)
  • Exercise Activity (EAT)

Base Metabolism

BMR fundamentals:

  • 60-70% of TDEE
  • Resting energy needs
  • Essential functions
  • 24/7 calorie burn

Sedentary Level

Minimal activity (x1.2):

  • Desk job lifestyle
  • Limited movement
  • Basic daily tasks
  • No planned exercise

Light Activity

Basic movement (x1.375):

  • Light exercise 1-3x/week
  • Regular walking
  • Standing job
  • Daily activities

Moderate Activity

Regular exercise (x1.55):

  • Exercise 3-5x/week
  • Active lifestyle
  • Physical work
  • Sports participation

Very Active

High activity (x1.725):

  • Daily intense exercise
  • Physical labor job
  • Athletic training
  • Competitive sports

Weight Management

Using TDEE for goals:

  • 500 cal deficit for loss
  • Match TDEE to maintain
  • 500 cal surplus for gain
  • Weekly progress checks

Adjusting Factors

Fine-tune your TDEE:

  • Activity intensity
  • Environmental impact
  • Stress levels
  • Sleep quality

Calculate Your TDEE

kg
cm

Sedentary

Little or no exercise, desk job

Light Activity

Light exercise 1-3 days/week

Moderate Activity

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Extra Active

Very hard exercise & physical job