Health & Fitness

Precision Nutrition’s Weight Loss Calculator: Eat Less? Move more? Here’s what it really takes to achieve your goals.

This question is asked again and again by new customers of Precision Nutrition Coaching:

“I have my calories in and calories tracked religiously … but I’m not losing as much weight as I should. Why doesn’t this work?!? “

Yes, conventional wisdom has it that reducing your caloric intake (or increasing the amount you burn) by 500 calories per day should result in about 1 pound of fat loss per week. (Math: 500 calories per day x 7 days = 3500 calories per week = 1 pound.)

But this conventional wisdom is wrong. As discussed in this article on the myth of metabolic damage, your metabolism is adaptable. When you eat less, your metabolism slows down and the usual assumptions about calorie intake are discarded.

This excellent weight loss calculator – based on the NIH Body Weight Planner and adapted from research by the National Institute for Diabetes and Digestive and Kidney Diseases – takes into account the adaptability of the metabolism and provides more precise information about how hard you are to work (and how long it can take ), to achieve their goals.

(Read on under the calculator to see why it’s more advanced than many others.)

Weight Loss Calculator: Start Here

Click the Get Started button below to enter your details and receive your FREE nutrition plan.

An illustration of the Precision Nutrition Macros Calculator for calories and servings surrounded by fruits, grains, fish, and vegetables.

How much should you eat Let’s find out.

Getting started

© Precision Nutrition

To understand why this calculator is so helpful, let’s use a sample client: Vanessa.

She is 40 years old, 5 ‘6’ ‘tall, weighs 185 pounds, has very little activity at work and moderate activity.

Based on this information, the calculator determined that she needed approximately 2,445 calories a day to maintain her weight.

Let’s say Vanessa wants to lose 40 pounds (a goal weight of 145 pounds) in a sustainable manner over the course of the next year without doing any additional exercise.

The calculator suggests that she should reduce her food intake to around 1,770 calories a day. (That’s 675 calories less than what is needed for maintenance.)

If you’re doing conventional calorie math, these numbers don’t make sense.

A daily calorie deficit of 675 calories would result in a deficit of 246,375 calories over a full year. (Math: 675 calorie deficit x 365 days = 246,375 calories.)

This would theoretically result in a 70 pound weight loss for Vanessa. (Math: 246,375 calorie deficit / 3,500 calories in 1 pound of weight = 70 pounds lost.)

But the body doesn’t work that way. Instead, Vanessa would only lose about 40 pounds. (Which is still great, of course.)

Why this huge inequality?

As mentioned above, as you eat less and lose weight, your metabolism adjusts. And conventional math doesn’t take into account this complex nature of human metabolism.

This is why it is important to make sure that your expectations for weight loss and body changes are aligned with how your body is actually functioning.

This calculator will help. This makes it easier to set appropriate behavioral goals and gives you a more realistic view of what your potential progress might be.

Other advantages of this weight loss calculator

The Precision Nutrition Weight Loss Calculator is special for other reasons too.

Not only does it take into account your personal information (height, weight, age, gender), physical activity level, and the amount of weight you want to lose, it also allows you to:

Choose your dietary preference. (You can choose between paleo, keto, vegetarian, plant-based / vegan, Mediterranean and of course “everything”.) Adjust your macronutrient preferences. (If desired, you can change the amount of carbohydrate, fat, or protein to better suit your needs.) Use “hand servings” to easily track your food intake. (More on this below.)

The Weight Loss Calculator uses all of this information to estimate your calorie and macronutrient needs. Plus, these numbers are automatically converted into food servings that match parts of your hands. (For example: your palm, fist, thumb, and cupped hand.)

The advantage: you never have to weigh and measure your food or log the details of each meal in a food tracking app.

Instead, you can use our hand portion tracking system to make calorie and macro tracking easy and still help you achieve your goals.

Once the Weight Loss Calculator takes your numbers, it will create a FREE nutrition plan tailored to your body, preferences and goals, and showing you exactly what to do.

Ready to start? Enter your details in the Weight Loss Calculator above and we’ll take care of the rest.

Do you want help in becoming the healthiest, fittest, and strongest version of yourself?

Most people know that regular exercise, good food, sleep, and managing stress are all important in looking and feeling better. However, they need help applying this knowledge in the context of their busy, sometimes stressful, life.

That’s why we work closely together Precise nutrition coaching Customers to help them Lose fat, get stronger, and improve their health… Regardless of the challenges you are dealing with.

That’s why we also work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to do it coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the pre-sale list. You save up to 54% and secure a place 24 hours earlier.

We will be opening places in our next Precision Nutrition Coaching on Wednesday, July 14th, 2021.

If you are interested in coaching and want to learn more, we recommend joining our pre-sale list below. Being on the list gives you two distinct advantages.

You pay less than everyone else. At Precision Nutrition, we want to reward the most interested and motivated people because they are always the best customers. By joining the pre-sale list you can save up to 54% off the general public price. This is the lowest price we’ve ever offered.
You are more likely to get a seat. In order to give customers the personal care and attention they deserve, we only open the program twice a year. The last time we opened the registration, we were sold out within a few minutes. By joining the pre-sale list, you have the option to register 24 hours before anyone else, which increases your chances of getting started.

If you are ready to become the fittest, strongest, healthiest version of yourself with the help of the best coaches in the world, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

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