The Legion Weight Loss Calculator is the only weight loss calorie calculator that tells you how long you should stay in a calorie deficit to lose weight without risking muscle mass loss.

It uses your body weight, height, sex, age, physical activity level, and body fat percentage to give you a daily calorie target that helps you reach your weight loss goals and promote sustainable weight loss.

Our “cutting” calculator also gives you information about your total daily energy expenditure (TDEE), basal metabolic rate (BMR), lean body mass (LBM), and fat mass (FM).

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.

What Is A Calorie Deficit?

When your calorie intake is lower than the number of calories you burn daily (calculated accurately by our calorie deficit calculator), you’re in a “calorie deficit,” and you lose weight

Conversely, when your calorie intake exceeds the number of calories you burn daily, you’re in a “calorie surplus,” and you gain weight

The fat loss calculator above tells you how many calories you should eat daily to reach your weight loss goal over a timescale of your choosing.

To help you calculate a calorie deficit accurately and lose weight as healthily as possible, our fat-loss calculator may suggest a more feasible weight loss timeline. For example, it may recommend eating more calories per day and extending your diet if doing so will help you maintain muscle mass.

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Why Should I Lose Weight?

If you’re already a healthy weight, you needn’t worry about losing weight from a health perspective (though you may want to for aesthetic reasons).

However, if you’re overweight, losing weight can greatly improve your well-being and longevity.

For example, keeping your weight within a healthy range can drastically reduce your risk of numerous chronic diseases. 

Research shows that excess fat, particularly stored around the abdomen, increases your risk of developing conditions like heart disease, hypertension, type 2 diabetes, certain cancers, and stroke. 

Moreover, maintaining a healthy weight can enhance your mental health. Obesity and depression often go hand in hand, with the emotional stress of being overweight potentially resulting in low self-esteem and anxiety.

What to Eat to Lose Weight

Monitoring your calorie intake is the most important aspect of any weight-loss diet. 

That’s why the cutting calculator above provides detailed information about the number of calories you should eat daily to lose weight in the most healthy and sustainable way possible.

That said, the quality of your diet is also crucial. 

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, irrespective of your goal, you should look to get most of your calories from whole, minimally processed foods. 

Here are some examples of foods to include in your weight loss diet:

  • Protein: Meat, fish, eggs, high-protein dairy products, soy, and whey, casein, and plant-based protein powders.
  • Carbohydrates: Fruits, vegetables, whole grains (like brown rice, corn, oats, quinoa, barley), legumes (such as beans and peas), and tubers (like potatoes and other root vegetables).
  • Fat: Plant oils, nuts, seeds, and avocados.

FAQ #1: How much weight will I lose if I burn 3,500 calories a week?

This is a common question for users of our weight loss calculator.

The answer is slightly less than a pound.

A pound of fat contains roughly 3,500 calories. However, eating 3,500 calories less than you burn likely won’t lead to exactly one pound of fat loss for a couple of reasons. 

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, causing them to overestimate the size of their calorie deficit. Thus, if you maintain a calorie deficit of 3,500 calories, you can expect to lose a bit less than a pound of body fat.

FAQ #2: Will walking boost weight loss?

Physical activity of any kind, including walking, increases energy expenditure, which can contribute to weight loss. 

However, no amount of exercise will boost weight loss unless you also maintain a calorie deficit.

To learn how many calories you need to eat to do this, use the calorie deficit calculator above. 

FAQ #3: How much weight can you lose in a week?

According to most experts and our CICO calculator above, a safe, healthy, and realistic goal is to lose 0.5-to-1% of your body weight per week, which is around 1-to-2 pounds of weight loss per week for most people.

Losing more than this is possible if you severely cut your calorie intake. However, this could lead to symptoms associated with “crash dieting.” Typically, these symptoms include muscle loss, poor mood, extreme hunger, hormonal disruptions, menstrual irregularities, and decreased metabolic rate.