Calorie Calculator for Fat Loss
Find your maintenance calories and a sustainable fat-loss target. Built around the STAKD protein-first method — high protein, simple meals, and a 20% deficit instead of starvation.
Your numbers
How many calories should you eat to lose fat?
The honest answer: enough to keep your training output high while running a moderate deficit. For most people that means 15-25% below maintenance. Anything more aggressive eats your muscle, your sleep, and your willpower at the same time.
Your maintenance (TDEE) is what your body burns in a day at your current weight and activity. Subtract roughly 500 calories and you'll lose around 1 lb of fat per week — assuming protein stays high and you're still training.
The STAKD method: protein first, simple meals, visible day
A fat-loss number on a screen does nothing on its own. What actually moves body composition is hitting protein, eating from a short list of staples you don't have to think about, and seeing the day in real time before it goes sideways.
- Protein floor: 0.8-1.0 g per lb of body weight. Anchor every meal with 30g+.
- Simple meals: chicken, beef, salmon, eggs, Greek yogurt, rice, sweet potato, fruit, veg. That's it.
- Visible day: log calories as you eat in the Food Tracker — decisions for the next meal get easier when the budget is on screen.
- Stay trained: a cut without training is just being smaller. Run a plan from the Plan Builder.
FAQ
How fast should I lose weight?
Aim for 0.5-1% of body weight per week. Faster than that and you'll lose muscle, sleep quality, and gym performance — and you'll rebound.
Do I need to track macros, or just calories?
Track protein and calories. Carbs and fats can fill the rest of the budget however fits your meals. Protein is the only macro that protects muscle in a deficit.
What about cardio?
Walking 8-12k steps a day moves the needle more than HIIT for most people. Add 2-3 conditioning sessions per week if you want; don't replace lifting with it.
Why does my weight stall?
Maintenance drops as you lose weight. Recalculate your TDEE every 8-12 lb and adjust the deficit, or add steps before cutting calories further.
Set your target inside STAKD
Save your daily calories and protein goal, then log meals as you go.