What is a weight loss goal

Calculate calorie deficit with the weight loss calculator

Calorie Deficit Calculator - Enter your actual data and your goal. The weight loss tool then calculates your personal weight loss and the time you need to lose weight with a calorie deficit.

Create a free nutrition plan now to meet your calorie deficit more easily and safely.

Step by step instructions

Congratulations, you have taken the first step and calculated the most important key figures.

Step 1 - Understanding the calorie deficit

To be able to lose weight, you need a calorie deficit. That means: If you eat less than your total turnover (sum of basal metabolic rate + performance metabolic rate), then you lose weight. The higher the calorie deficit, the faster you will lose weight. That is the secret of all diets! You can get your personal calorie deficit very easily with this one Calorie Deficit Calculator determine.

Unfortunately that is permanent Maintaining a calorie deficit is impossible for almost everyone. Even if the diet plan is followed through, the old habits will quickly come up again and more will be eaten. Unfortunately, after the diet, your body did not change again as quickly, so that it utilizes the food supplied very effectively. This is how the yo-yo effect is created.

Our nutritional concept does not initially work with a blatant change. For now, you can continue to eat everything as before. Just one small restriction: From now on you will only eat 80% of your usual portion with each meal. So you should achieve a calorie deficit of 20%.

We use two laws from management theory for the success of your weight loss calculator:

The Pareto Principle (20-80 rule)

With 20% effort you will achieve 80% of the result - we concentrate on the effective 20% of the measures to achieve your customer success. Thus, the effort for you is minimal and the yo-yo effect does not occur.

The law of minimum constancy

If you lose 100 grams a day, it's almost impossible to measure. But in a week that's already 700 grams and in a month almost 3 kilos of body fat loss. This "creeping" weight loss does not put your body into the weight loss alarm state and you lose your kilos day after day, week after week, month after month very comfortably and without real sacrifice.

The law of minimum constancy will help you to have more money in your account. Since you save something every day when shopping, this amount also adds up every day, week after week, month after month. You can save around EUR 3400 in 5 years.

2nd step - first week

If you really want to change something about yourself, get started right away. With our concept, you don't need slimming pills, food supplements or other things to lose pounds. You need some patience and planning as well as the motivation to save 20% of your daily food. Either you cook less straight away or you pack the rest away and eat the food you saved for the next meal.

For the first few days, you should stand on the scale on an empty stomach every morning and record your weight and body fat. The best thing to do is to enter your values ​​in our free nutrition planner app.

Important: In the first week you don't change anything else. You eat what you want. You only pay attention to your 20% calorie savings. After a week, you should have lost about 0.5 to 1 kilo and lost body fat. If so, you can move on to step three. Otherwise, you need to increase your calorie deficit by 10%. It is important that you eat less than your total sales. With the nutrition planner app you can track your food and monitor your calorie intake.

3rd step - second week

This week is about optimizing your diet a little. You start to replace empty carbohydrates with valuable carbohydrates or to increase your vegetable content. You will probably not be able to eat as much this week as your stomach has got used to the smaller portion sizes.

4th step - third week

You start to optimize your sleep and your movement. By making small changes with the help of our Pareto principle (20% of the effort brings 80% of the result) you can concentrate on things that really bring something. The changes are so minimal again that you will hardly feel them. But your body will be stronger, more relaxed and you are more motivated and will feel better than you have for a long time.

Are you ready?

Then NOW point of time to get started. Start with the concept at your next meal. There is no excuse. Everyone can only eat 80% of their normal portion without noticeable restrictions.

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