Macro & Calorie Deficit Calculator

The Science of the Calorie Deficit

Weight loss is dictated by the laws of thermodynamics. Regardless of what diet you follow (Keto, Vegan, Paleo), if you consume fewer calories than your body burns, you will lose weight. This is known as a Calorie Deficit.

One pound of human body fat stores approximately 3,500 calories of energy. Therefore, if you eat in a 500 calorie deficit per day, you will lose 1 pound of fat per week (500 x 7 = 3,500).

Why Macros Matter

While calories determine how much weight you lose, your macronutrients (Protein, Fats, Carbs) determine what kind of weight you lose (fat vs. muscle).

1. Protein (The Muscle Preserver)

When you are in a calorie deficit, your body looks for energy. If you do not consume enough protein, your body will break down its own muscle tissue for fuel. We recommend 1 gram of protein per pound of body weight to preserve lean muscle while losing fat.

2. Dietary Fat (The Hormone Regulator)

Fats are essential for absorbing vitamins and regulating testosterone and estrogen. Going too low on fats will crash your hormones, ruin your sleep, and destroy your libido. We recommend a minimum of 0.4 grams per pound of body weight.

3. Carbohydrates (The Energy Source)

Carbs are not the enemy. They are the body's preferred source of high-octane fuel. Once your protein and fat minimums are met, all remaining calories are allocated to carbs to fuel your workouts and keep your metabolism high.