Free tool
BMI & calorie calculator
Calculate your BMI along with an estimate of your daily calorie burn, and get a straightforward starter plan for losing weight at a healthy pace.
This calculator offers general estimates for educational purposes only and is not medical advice. Your provider will build a plan suited to your health and your goals.
How to hold a calorie deficit
Weight loss comes down to a calorie deficit, taking in slightly less than you burn. The hard part is reaching it in a way you can actually sustain. Here is what works.
Keep a food log
Record your meals in a free app for a week or two. Simply watching the numbers shifts your choices, and you don't need a flawless diet to start.
Center each meal on protein
Protein satisfies you for longer and guards muscle as you shed fat. Shoot for roughly a palm-sized serving every time you eat.
Lean on high-volume, high-fiber foods
Vegetables, fruit, beans, and lean protein leave you satisfied on far fewer calories than processed snacks do.
Skip the liquid calories
Soda, juice, sugary coffee, and alcohol stack up quickly without filling you up. Water, sparkling water, or unsweetened tea make simple swaps.
Aim for consistency over perfection
A strong week outweighs a flawless day. A single off meal won't erase your progress, so just pick it back up at the next one.
Add support when willpower falls short
When hunger is the true obstacle, doctor-supervised options such as GLP-1 medication calm your appetite so holding a deficit finally feels manageable.
What to eat: macros made simple
Three macronutrients make up your daily calories. Here is the job each one does and where to find it.
Protein
Develops and preserves muscle while keeping you satisfied.
Chicken, fish, eggs, Greek yogurt, lean beef, tofu, beans.
Carbs
Your body's primary fuel. Favor mostly the slow-digesting kinds.
Oats, rice, potatoes, fruit, whole grains, beans.
Fat
Backs hormone function and nutrient uptake. Keep servings moderate.
Olive oil, avocado, nuts, seeds, fatty fish.
An easy plate guide: half vegetables, a quarter protein, a quarter smart carbs, with a touch of healthy fat.
Ready to tailor this to your body?
A provider shapes a plan around your labs, lifestyle, and goals, plus, if you qualify, medication that makes holding a calorie deficit far simpler.
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