Calculator
Calorie target
Daily calorie target for your goal. Compute TDEE first if you don't know it.
--kcal / day
How much should I actually eat?
For sustainable fat loss, target a 10–20% deficit from TDEE. The 25% setting is aggressive and only suitable short-term — typically the first 4–8 weeks of a plan, often during the GLP-1 titration when appetite is lowest anyway.
Why not just go to 1200 calories?
Very low calories accelerate muscle loss, slow metabolic rate, and are unsustainable. Members who lose weight slowly tend to keep it off; members who crash-diet rarely do.
Numbers are the starting point