Most fat loss calculators tell you what you want to hear. This one tells you what the arithmetic says: what maintenance looks like for your body, what half a per cent of bodyweight per week costs in calories, the protein that protects your muscle while the scale drops, and an honest date for arrival. It works whatever you eat.
The Honest Fat Loss Calculator
Half a per cent of bodyweight per week: the rate you can keep. Calories as a baseline check, protein that guards your muscle, and a date that is actually real.
Nothing leaves your browser unless you email yourself the results.
Why half a per cent
Half a per cent of bodyweight per week is the rate that keeps working. Fast enough that the mirror notices inside a month, slow enough that your muscle, your training, and your sanity stay intact. Crash rates lose muscle alongside the fat, and the rebound eats the result. The date this calculator gives you is later than the one the crash diets promise, and unlike theirs, you get to keep it.
The protein number is not negotiable
Protein is set at 0.8 grams per pound of your goal weight, the weight you are building towards, not the one you are leaving. In a deficit that number is what tells your body to burn fat instead of muscle. Hit it first, every day, and let the remaining calories carry the rest: fat if you eat the carnivore way, fat and carbs if you do not. The arithmetic does not care; your recovery does.
Calories: a baseline check, not a religion
You do not need to weigh food forever. You need to know the baseline once, at the start, to be sure you are not quietly overeating or, just as common, undereating your way into a stall. Run the numbers, eat to them loosely for a fortnight, and watch the scale trend rather than the daily zigzag. On a meat-first plate, appetite usually finds the target on its own: the macro calculator turns these calories into a plate. The full method is in the fat loss guide, and if you would rather have the whole thing decided for you, that is the Carnivore Diet Plan.
