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Weight Loss Calculator

The Legion Weight Loss Calculator is the only weight loss calculator that helps you plan how long you should cut to maximize fat loss and minimize muscle loss and tells you what and how much you should eat to reach your goal. The calculator will tell you exactly how much you should eat every day to lose weight by your goal date, as well as how you set your “macros” (protein, carbs, and fat) to lose fat without losing muscle.

Your Stats

Total Daily Energy Expenditure (TDEE) Basal Metabolic Rate (BMR) Lean Body Mass
Fat Mass
2,679 1,786 135 45
Total Daily Energy Expenditure (TDEE) 2,679
Basal Metabolic Rate (BMR) 1,786
Lean Body Mass
Fat Mass

Weight loss goal

Weight loss plan

You will need to eat 1901 calories (a 29% deficit) per day to reach your goal.

Frequently Asked Questions

Why am I not losing weight?

There are several potential culprits for a lack of weight loss, with the most common ones being:

  1. You’re gaining muscle while losing fat. This is called recomping. In this case, don’t worry about your lack of weight loss—things are still moving in the right direction.
  2. You’re eating more than you think you are. In this case, you need to be more strict about tracking your calorie intake and/or reduce your calorie intake by 100 calories or so per day.
  3. You’re not burning as much energy as you think you are and are no longer in a large enough deficit to cause meaningful weight loss. In this case, add a session or two of cardio to your weekly regimen or even walk more throughout the week.

How much weight will I lose if I burn 3,500 calories a week?

A bit less than a pound. You’ve probably heard that a pound of fat contains roughly 3,500 calories, which is true. That said, there are two reasons that eating 3,500 calories less than you burn often doesn’t cause exactly one pound of fat loss:

First, when you restrict your calories for fat loss, your body also slightly reduces your energy expenditure. Second, most people make minor errors in tracking their calorie intake and expenditure which cause them to overestimate the size of their calorie deficit. Thus, if you maintain a calorie deficit of 3,500, you can expect to lose a bit less than a pound of actual body fat.

How can I eat less without being hungry?

The easiest way to curb hunger when cutting is to make some simple changes to your diet. Assuming you’re eating plenty of protein, the following tips can help you control your appetite:

Should I “eat back” the calories burned from exercise?

No. The calories you burn from working out are already taken into account when the Legion Weight Loss Calculator computes your total daily energy expenditure (TDEE), which is what your calorie target is based on.

So, if you eat more to compensate for the calories burned during exercise, you’re just reducing the size of your calorie deficit and thus slowing down your weight loss (or halting it altogether).

Should I eat more on the days I work out?

Probably not. There’s no great advantage to eating more calories on the days you work out versus eating the same amount every day.

That said, if you’re an intermediate or advanced weightlifter, you might find calorie cycling more enjoyable because your body is more sensitive to a calorie deficit, so to speak, but most people don’t need to bother with this.

How should I count and track my calories and macros?

The first thing you’ll need is a food scale so you can weigh the foods you eat. While eyeballing portions is better than nothing, it’s too easy to mess up, and especially when you’re aiming for a moderate, relatively small calorie deficit.

From there, you can use a food database like SELF Nutrition DATA, the USDA Food Composition Database, CalorieKing, or an app like MyFitnessPal, MyMacros+, or Cronometer to plan and keep track of everything you eat throughout the day. I also recommend you create a proper meal plan that ensures you can hit your calorie and macro targets eating the foods you like.

Find the Perfect Diet for You in 60 Seconds

Take our short 10-question quiz to learn exactly how to eat to get fit and healthy.

Take the Quiz

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Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.

Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

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Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.

That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.

Clinically Effective Doses

You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.

100% Natural Ingredients

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Made in USA

If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

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Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?

That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients

Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.

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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.


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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

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