Maximum Fat Loss Calculator

Find the most aggressive deficit that still preserves muscle and performance.

Why use this calculator?

It is designed for short phases—transition to a moderate deficit afterward.

Keep protein high and prioritize resistance training.

Calculate total daily energy expenditure and maintenance calories.

Plan safe weight loss with a personalized deficit.

Build a weight change plan with a target date.

Estimate daily protein needs for your goals.

Learn how calories drive maintenance, loss, and gain.

Set protein, carb, and fat targets with confidence.

Understand BMI, body fat, and lean mass metrics.

Use heart-rate zones to train smarter.