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

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.

Get Your Free Weight Loss Meal Planning Tool Now

Enter your email address below to get the free Legion Meal Plan Tool. With it, you can create 100% custom meal plans for cutting, lean bulking, and maintaining your body weight in under five minutes flat.

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If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, 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 anywhere else, 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.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

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Great ingredients aren't enough to make a great product—you also need correct doses.

That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.

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Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And 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.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

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Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to 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 and that more research is needed.

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 & Doses

Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.

Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.

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Waiver and Release of Liability

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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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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