Everything You Need to Lose Weight
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Your Basal Metabolic Rate (BMR) is the amount of calories your body requires in order to maintain your current weight. Eating below this number of calories will make you lose weight, and eating above it causes you to gain weight. Calculate your BMR with our calculator right below this section.
Resistance training or cardio multiple times per week can help you to hit a caloric deficit goal. While you don't necessarily need to workout to lose weight as long as you are in a deficit- working out can make your weight loss happen faster. You will also be turning some of your fat into muscle!
If you eat less calories than your body needs to maintain weight, you will force it to start burning your stored fat cells as a source of energy. Keeping your body in this state will lead to consistent weight loss. Depending on your goals a healthy range of a caloric deficit would be between 200-500 calories.
The most important aspect of weight loss is staying consistent. The best way to stay consistent is to develop a routine that you can stick to every week both for nutrition and exercise. To make both of these easier we have completely free meal plans and workout guides- both of which you can find on this page.
Use this very simple BMR calculator which will tell you how many calories your body needs to maintain your current weight assuming you do no exercise. Add any calories burned during the day to this number. For example if you burn 400 calories exercising you can add 400 calories to this number.
How much you should eat by goal:
Lose Weight Only: Eat 350-500 calories less than this numberTurn Fat to Muscle: Eat 200 calories less than this numberBuild Muscle: Eat 200 calories more than this number
Download your FREE Meal Plan today!
Each recipe comes with detailed and easy to follow directions. These recipes were hand crafted by professional nutrition coaches.
To make your life easier we included weekly shopping lists to make sure you do not forget any of the ingredients needed during the week.
Each recipe has a scannable my fitness pal barcode so you can keep track of just how many calories you are eating throughout the day.