Fat-Loss Calculator

How to Use Your Results

Your results may include up to three approaches:

Sustainable
A more comfortable calorie reduction designed to support steady progress and make the diet easier to maintain.

Moderate
A larger calorie reduction that may produce faster progress but requires more consistency and will likely feel more restrictive.

Faster
The most aggressive option. This is only displayed for goals of 25 pounds or more and may be considerably harder to sustain.

Each approach includes a calorie target and suggested protein, carbohydrate, and fat targets. Use the slider to adjust the balance between carbohydrates and fat based on your preferences. Protein remains fixed, while the calculator keeps fat and carbohydrates above the minimum levels built into the plan.

Once you find the approach and macro balance you prefer, select it to create your plan and food-reference guide.

The estimated weekly rates are useful planning targets—not guarantees. Actual weight loss can vary because of activity, adherence, water-weight changes, metabolism, and other individual factors.

These Numbers Are a Starting Point

A calculator can give you reasonable targets, but it cannot tell you how those targets will fit your schedule, food preferences, training, medical history, or past dieting experience.

The right plan is not automatically the one promising the fastest result. It is the one that creates meaningful progress while remaining realistic enough for you to follow consistently.

Use your initial numbers as a starting point, monitor your results, and adjust based on what actually happens.

Want Help Turning the Numbers Into a Plan?

Knowing your calorie and macro targets is only the first step. GN Strength nutrition coaching helps you build a workable approach around your habits, preferences, obstacles, and training goals—without relying on a rigid, one-size-fits-all meal plan.