A calorie deficit is when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored fat for energy, leading to weight loss.

While the calculator is based on well-established BMI formulas, it provides estimates. Everyone’s body is different, so actual results will vary depending on factors like genetics, lifestyle, and adherence to the plan (the latter being a crucial element to successful, long-term weight loss).

Absolutely. Our calculator can be used alongside our clinically-backed weight loss programmes to track your progress and make adjustments to your diet and exercise plan as needed.

Yes, it is based on a clinical study featured in Nature Medicine.

Losing weight safely means taking a balanced approach. Aim for slow, steady weight loss, typically 0.5 to 1 kg per week. Avoid fad diets, which can lead to muscle loss and nutritional deficiencies. Our weight loss calculator helps you set realistic, healthy goals. You can also read our article on how much weight can you lose.

Yes, it’s possible. By incorporating strength training into your exercise plan, you can build muscle while losing fat.

Did you know that muscle and fat weigh the same? Muscle appears more toned and leaner whereas fat takes up more space in the body, giving it a “softer” appearance.

Focus on nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Aim to reduce intake of ultra-processed foods that are typically higher in added sugar and “bad” fats.

While it’s tempting to weigh yourself daily, it’s better to check your weight once a week at the same time of day. This helps you avoid getting discouraged by natural weight fluctuations caused by water retention or hormonal changes.

Yes, it’s possible to lose weight through diet alone by creating a calorie deficit. However, incorporating exercise will help you lose weight more efficiently and improve your overall health.

Setting small, achievable goals can help keep you motivated. Celebrate your progress along the way, and don’t be too hard on yourself if you hit a plateau. Our 16-week behaviour change course written by expert Dr. Adam Abbs also provides strategies for staying on track.

Everyone’s body is different, but most people begin to see noticeable changes within a few weeks of following a calorie deficit and exercise plan. The weight loss calculator can give you an estimate of how long it might take to reach your specific goals.

It’s normal to expect to hit a weight loss plateau during your weight loss journey. Weight loss plateaus often occur when the body perceives a significant reduction in body fat and caloric intake. The body’s natural set point for fat storage is a homeostatic mechanism that activates when this point is approached. In response to decreased body fat levels, the brain may initiate physiological adaptations, such as a reduction in metabolic rate, to conserve energy and maintain a stable body composition. When this happens, try not to feel disappointed and aim to mix up your exercise routine or adjust your calorie intake, if needed.

Yes, staying hydrated is important for weight loss. Drinking water helps control your appetite, improve digestion, and support metabolic functions. Aim for at least 1.5 to 2 litres of water a day.

If you don’t make lasting lifestyle changes, it’s possible to regain the weight after stopping medication. That’s why we include a 16-week behaviour change course and 12-week life after GLP-1 nutrition course to help you maintain your results long-term.

The NHS recommends at least 150 minutes of moderate exercise per week, such as brisk walking or cycling. You can break this up into manageable chunks to fit your schedule.

Cardio exercises, like running, swimming, and cycling, are great for burning calories. Strength training, such as lifting weights, also helps build muscle and supports metabolism, which can aid in long-term weight loss. The best types of exercises are the ones you enjoy and can stick to!

Yes! By choosing satisfying, nutrient-dense foods, like lean proteins, whole grains, and small amounts of healthy fats, you can manage hunger while still creating a calorie deficit. Also, medications available through our weight loss programmes can help by controlling appetite and reducing cravings.

Yes! Carbs are an important part of a balanced diet, providing energy for your body. The key is to choose complex carbs, such as whole grains, fruits, and vegetables, and, where possible, reduce the intake of refined carbs like white bread and sugary snacks.

Getting enough sleep is critical for weight loss. Poor sleep can affect hormones that regulate hunger, leading to increased appetite and cravings. Aim for at least 7–8 hours of sleep per night to support your weight loss journey.

The key to maintaining weight loss is to continue with the healthy habits you’ve built during your journey. This includes sticking to a balanced diet, staying active, and monitoring your weight regularly. Our 16-week behaviour change course and 12-week life after GLP-1 nutrition course help you build sustainable habits to maintain your results long-term.

Rapid weight loss often occurs during the initial stages of a weight loss program due to the body using stored energy reserves. This can lead to a temporary reduction in body water content, contributing to the overall weight loss. Over time, as your body adjusts to a calorie deficit, weight loss tends to slow down due to metabolic adaptations. This is normal, and staying consistent with your plan will help you continue to make progress.

Intermittent fasting can be effective for some people because it limits the time you eat, helping to reduce overall calorie intake. However, it’s important to make sure that the food you eat during your eating window is healthy and balanced. If you find that you’re overeating at your first meal and intermittent fasting is negatively impacting your energy levels, you may want to consider a calorie deficit as this might be more sustainable.

Yes, chronic stress may lead to weight gain or make it harder to lose weight. When you’re stressed, your body produces more cortisol, a hormone that has been linked to increased cravings for foods that are higher in added fats and sugars which may lead to fat storage, especially around the abdomen. Managing stress through activities such as exercise, meditation, and getting enough sleep is important for weight loss.

Losing muscle during weight loss is common, especially if you’re not eating enough protein or doing strength training. To preserve muscle, make sure you include protein-rich foods in your diet and incorporate strength training into your exercise routine.