Fat Loss Numbers

Find Your Fat Loss Numbers in Under 60 Seconds

Get your estimated daily calories, protein, carbs, fats, and simple plate portions based on your body, activity level, and goal.

No complicated math. No guessing. Just clear numbers you can actually use.

How it works

Get Your Numbers

Fill in your details and get your personalized targets in under 60 seconds.

Follow Them Consistently

Hit your numbers about 80% of the time for the next 6 to 12 weeks.

Move Your Body

Use the movement recommendation you will receive with your numbers.

Watch Your Body Change

Give your body the clear direction it's been missing.

Step 1 of 1

Calculate Your Fat Loss Numbers

Fill in your details — takes about 60 seconds.

Age

Sex

Current weight

Goal weight (lbs)(Optional)

Enter your first goal weight, not your overall goal. Example: if you weigh 180 and dream of 140, start with 165. Your needs aren't fixed — as you lose weight, your body burns less, so numbers calculated for 180 won't be accurate at 165. For every 10–15 lbs you lose, come back and recalculate so your targets stay accurate.

Height

Activity level

Preferred pace

First name

Email addressResults sent here

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This calculator provides general educational estimates and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any condition. Consult your doctor or a registered dietitian before making significant nutrition changes.