Enter all the necessary information below, but set the following:
  • Choose your goal: “Loss 10%” (step 1)
  • Meals per day: “All” (step 3)
  • Select activity level: Most of you will be “moderately active” if you workout 3+ times per week (step 3)
  • Adjust protein: “High” (step 3)
The numbers provided at the end will be more or less what you want to aim to hit from now on (don’t obsess over hitting the exact numbers, focus moreso on total calories and protein). This should enable you to drop weight weekly.

Keep In Mind – This Is Just An Estimate!

All calorie/macronutrient calculators like the above are simply estimates based on averages. Meaning that the recommended calories/macronutrients provided will be somewhat off, but is still a good place to start. You will have to adjust it overtime based on how you’re progressing.

…So How Can I Find Out My Exact Calorie/Macronutrient Needs (TDEE) With 100% Accuracy?

The only way to find out what your true fat loss calorie/macronutrient requirements are (also known as your “TDEE”) is to monitor your weight loss overtime and adjust your calorie intake based on how your weight is changing.

Now doing this manually is very tedious and can get quite complicated. This is exactly why I took the initiative to create my own nutrition software that automates this process. Take a look at a screenshot of it below:

nutrition software

Don’t let the numbers intimidate you, how it works is actually very simple: Basically, what the software does is it monitors your weight changes throughout the weeks and sees how your TDEE changes as you progress. Then, every single week, it refines your calorie/macronutrient recommendations based on this – in order to provide you with the EXACT amount of calories and macronutrients you need to hit your goal fat loss per week.

I use it personally myself and the thousands of #BuiltWithScience members use it as well and are seeing incredible results. It really does automate the whole nutrition/dieting process for you with pinpoint accuracy – and this is just one of many other features it comes with!

So if you’d like access to this software AND receive an optimized training plan, workout + diet tutorial videos, and so much more…

Then simply take my starting point identification quiz below to determine which program is best for you (all programs come with the nutrition software):

Hope this page was helpful! And for those about to join the #BuiltWithScience family, I’ll see you on the inside 🙂