Calculator
Calorie Deficit Calculator for Men
Estimate your maintenance calories and a sensible starting deficit for fat loss, plus a protein target and expected pace. Free, private and built for adult men.
Free & private
Tools & calculators
Simple calculators that do the maths for you, with plain-English explanations of what the numbers mean and what they can't tell you. Everything runs in your browser. Nothing you enter is stored or sent anywhere.
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Calculator
Printable 12-Week Progress Tracker
A free printable 12-week tracker for weight averages, waist, workouts, steps, sleep and strength, with photo check-ins and 30, 60 and 90-day review prompts.
Calculator
Weekly Weight Average Calculator
Enter your morning weigh-ins for two weeks to see your weekly averages, the change between them, and whether your pace is in a sensible range for fat loss.
How to use these tools well
Calculators give you a sensible starting point, not a verdict. Calorie formulas can be off by a few hundred calories for any individual, and daily body weight swings with water, salt and digestion. The most reliable information comes from your own trend over two to three weeks. That's why the two tools work together: estimate a target, follow it consistently, then check your weekly averages and adjust in small steps.
For the reasoning behind the numbers, read how to calculate your calorie deficit and water weight vs fat loss. None of these tools can diagnose anything or tell you whether chest fullness is fat or glandular tissue. For that, see chest fat vs gynecomastia.