How long it will take to get lean and the calories you need (5 simple steps)
This is an estimate based on predictive equations. You may end up lighter or heavier. The calculator is designed to focus on preserving lean muscle. Losing fat and not muscle.
Actionable Tip: You need to be resistance training with progressive overload at least 2-4 times a week to preserve or even build lean muscle.
We use the Mifflin-St Jeor equation for a greater level of accuracy.
Calculates 0.7g - 1g per lb of bodyweight
Adjust the sliders below to fine-tune your macro split. We've started you with a recommended split.
(spots are limited due to the high accountability and support)