Calculators for Weight Loss

The eleven tools

The evidence-based weight loss workflow

Step 1: Find your maintenance. Use TDEE Calculator or Maintenance Calorie Calculator to get a starting estimate. Eat that number consistently for 14 days, weigh yourself daily, average days 1–7 vs days 8–14. Adjust ±100 kcal until flat. This is your real maintenance — typically ±10–15% off the calculator prediction due to NEAT variation.

Step 2: Set the deficit. 0.5% of body weight per week is the sustainable rate for most non-athletes. Calorie Deficit Calculator handles the math plus projects realistic timeline with adaptive thermogenesis (the 5–15% TDEE drop after sustained restriction that the simple math misses).

Step 3: Set macros. Protein first — 1.8–2.2 g/kg of body weight during a cut (or 2.3–3.1 g/kg of LBM per Helms 2014 for higher accuracy at higher body fat). Fat and carbs split the remainder; the ratio matters far less for fat loss than total calories and protein.

Step 4: Track the right markers. Daily scale weight (use 14-day rolling average, not single readings). Monthly waist circumference — visceral fat drops first. Waist-to-Height Ratio is an excellent single number for progress. Body fat percentage if you have access to monthly DEXA. Strength performance on key lifts (3RM or 5RM via the 1RM calculator) — if these drop, you\'re losing muscle, not fat.

Step 5: Recalculate every 5–10 lbs. Your maintenance drops as you lose weight — both from reduced body mass and adaptive thermogenesis. Failing to adjust is the #1 cause of "weight loss plateaus" after 6–10 weeks. Re-run the calculators each time you cross a 5 lb threshold.

Why "named diets" all reduce to calorie deficit

The 2018 DIETFITS trial (Gardner et al., JAMA) randomised 609 adults to "healthy low-fat" vs "healthy low-carb" diets for 12 months with intensive support. Result: no statistically significant difference in weight loss between groups (−5.3 kg low-fat vs −6.0 kg low-carb). Keto, intermittent fasting, paleo, Mediterranean, vegan, carnivore — they all work by producing a calorie deficit through different food rules. Use whichever sustainable eating pattern produces the deficit you can stick to. The tools above set the math; the food style is whatever you\'ll actually maintain.

Related

• CalEye for weight loss — photo logging without per-ingredient typing
• All weight loss posts
• Tools for CGM users

FAQ

What's the right calorie deficit for sustainable weight loss?

For most adults, 15–25% below TDEE — large enough to drive measurable weekly loss, small enough to preserve lean mass and adherence. The Helms 2014 review (JISSN) established ≤1% of body weight per week as the upper rate limit for natural lifters preserving muscle. For a 200 lb person, that's ~2 lbs/week, requiring roughly a 1,000 kcal/day deficit. Aggressive cuts (30%+ deficit) accelerate scale weight loss but sacrifice lean mass and reliably backfire on adherence.

Why isn't my deficit producing the math's predicted weight loss?

Two reasons. First, the "3,500 kcal = 1 lb fat" rule is an oversimplification — Kevin Hall's 2011 Lancet paper showed it overpredicts long-term weight loss by 30–50% because TDEE drops as you lose weight and a fraction of loss is lean tissue plus water. Second, water-weight fluctuations from glycogen depletion (2–5 lbs in week one) mask underlying fat loss for the first 2–4 weeks. Use a 14-day rolling average of morning weight rather than weekly numbers.

Should I track calories or just use these calculators occasionally?

Calculators set the targets; tracking checks adherence. Most adults who think they're eating "around 1,800 kcal" are actually eating 2,200–2,400 once weekend meals, liquid calories, and restaurant portions are honestly tallied. 2 weeks of strict tracking typically reveals the gap. After that, calibrated estimation (CalEye's photo logging, or any tracker you'll stick with) is sufficient. The most reliable workflow: use these tools to set targets, track strictly for 2 weeks every 6–8 weeks, calibrate, and use looser estimation between calibration windows.