Do you have a big event on the horizon and need a clear, no-fuss plan to smash your weight loss goal by the deadline?
Struggling to shred body fat without losing muscle or feeling drained during your workouts? What if you could sculpt your dream physique safely and sustainably?
Frustrated by a weight loss plateau and looking for a personalised strategy to kickstart your progress?
The Brad Newton Fitness Weight Loss Planning Calculator is the ultimate tool for anyone determined to drop unwanted fat, preserve lean muscle, and avoid the dreaded skinny-fat look. Unlike generic calculators, this game-changing tool provides a precise daily calorie target tailored to your unique body composition and lifestyle. It also calculates how long you should stay in a calorie deficit to achieve your weight loss goals in a safe, sustainable way.
By taking into account your weight, height, age, gender, activity level, and body fat percentage, the calculator delivers an accurate estimate of your daily calorie needs. But it doesn’t stop there—this innovative tool goes further by providing insights into your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), Lean Body Mass (LBM), and Fat Mass (FM). Armed with this information, you’ll have everything you need to take full control of your transformation journey.
What sets this calculator apart is its Weight Loss by Target Date feature. Whether you’re preparing for a wedding, a holiday, or simply striving to become a healthier, stronger version of yourself by a certain date, this tool helps you reverse-engineer your progress. It calculates the necessary caloric adjustments to ensure you reach your goal within your chosen timeframe—all while keeping the process manageable and sustainable.
What is a Calorie Deficit and How Does It Lead to Weight Loss?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. It’s the foundation of weight loss because, when your body doesn’t get enough energy from food, it taps into stored fat for fuel. This process is what leads to fat loss over time.
Think of it like balancing your body’s daily energy budget: your calorie needs include the energy required for essential functions like breathing and digestion, plus activities like walking, training, or even sitting at your desk. By eating fewer calories than your body uses, you create a calorie deficit, forcing your body to burn fat to make up the difference.
But here’s the challenge—not all calorie deficits are created equal. Extreme deficits can lead to muscle loss, fatigue, and even a slower metabolism, leaving you feeling drained and risking the dreaded skinny-fat look. Watch my skinny-fat transformation story here. That’s where the Weight Loss Planning Calculator above comes in.
This powerful tool calculates your ideal calorie deficit based on your weight, height, age, activity level, and body fat percentage. It doesn’t just tell you how much to eat; it helps you set a sustainable daily calorie target that supports fat loss while preserving your lean muscle. It even estimates how long you’ll need to stay in a deficit to hit your weight loss goals, keeping the process manageable and realistic.
How to Track Calories using MyNetDiary?
Now that you’ve calculated your ideal calorie deficit using the calculator above, I suggest downloading MyNetDiary and using this app to ensure you do not go over your target calories.
Here’s a step-by-step guide to tracking calories using MyNetDiary, an excellent app for monitoring your calorie intake and achieving your weight loss goals:
Download and Set Up MyNetDiary
- Download the MyNetDiary app from your app store (available for both iOS and Android).
- Create an account and input your details such as age, gender, weight, height, and activity level.
- Set your weight loss goal and target date using the output from the calculator above.
Log Your Meals
- Open the app and navigate to the Meals section.
- Use the search bar to find specific foods, or scan barcodes for packaged items.
- Add foods to your meals (breakfast, lunch, dinner, snacks) by selecting portion sizes or weights.
- For homemade meals, you can create custom recipes or use the app’s recipe builder to calculate calories accurately.
Track Macronutrients
- MyNetDiary also tracks macronutrients (protein, carbs, fats) alongside calories.
- Keep an eye on your macronutrient distribution to ensure it aligns with your goals, especially if you’re aiming to preserve muscle while losing fat.
What to Eat to Lose Weight
As I explain in my program, the quality of your diet is also crucial. You should aim to get most of your calories from whole, minimally processed foods. Personally, I aim to get 80 to 90% of my calorie target from food from the following lists and 10 to 20% from my favourite indulgences (i.e., sweets, crisps, etc).
Protein (for muscle preservation and satiety): chicken breast, turkey mince, eggs and egg whites, Greek yoghurt (low-fat or non-fat), cottage cheese, fish (salmon, cod, tuna), seafood (prawns, scallops), tofu and tempeh, protein shakes or powders.
Carbohydrates (for energy and fibre): quinoa, brown rice, oats, whole meal pasta, broccoli, spinach, kale, carrots, cauliflower, lentils, chickpeas, black beans, kidney beans, sweet potatoes, pumpkin.
Fats (for satiety and hormone health): avocado, nuts (almonds, walnuts, cashews), seeds (chia, flax, pumpkin), fatty fish (salmon, mackerel), olive oil, natural nut butters.
How Much Protein Do You Really Need?
Let’s cut through the noise on protein intake. Some fitness enthusiasts swear by massive amounts—up to 2 grams per pound (4.4 grams per kilogram) of body weight per day. On the flip side, others, particularly plant-based advocates, suggest much lower amounts, around 0.5 to 0.8 grams per pound (1.1 to 1.8 grams per kilogram).
Thankfully, we have research to guide us. Studies, like one published in the Journal of the International Society of Sports Nutrition, suggest 0.55 to 1 gram per pound (1.2 to 2.2 grams per kilogram) of body weight daily is optimal for muscle gain when calories are at or above maintenance.
If you’re in a calorie deficit, aiming for fat loss, higher protein is recommended—1 to 1.5 grams per pound (2.2 to 3.3 grams per kilogram). That upper range is mostly for lean, muscular individuals looking to get competition-ready.
For most of us:
Fat Loss: 1 to 1.2 grams per pound (2.2 to 2.6 grams per kilogram) is perfect. If you’re very overweight, 0.6 to 0.8 grams per pound (1.3 to 1.8 grams per kilogram) is sufficient.
Lean Gaining or Maintenance: 0.8 to 1 gram per pound (1.8 to 2.2 grams per kilogram) works well.
In general, your protein intake will fall around 30 to 40% of your daily calories—a balance that supports fat loss, muscle preservation, and performance.
Here’s the protein content of some everyday foods to help you visualise your intake:
- Chicken breast (1 medium/200g): ~55 grams
- Steak (3 ounces/85g): ~24 grams
- Salmon (3 ounces/85g): ~19 grams
- Low-fat Greek yoghurt (1 cup/245g): ~15 grams
- Parmesan cheese (1 ounce/28g): ~11 grams
- Egg (1 large): ~6 grams
- Cooked beans (1 cup/175g): ~14 grams
- Cooked green peas (1 cup/160g): ~8 grams
- Cooked rice or quinoa (1 cup/195g): ~7 grams
- Whey protein powder (1 scoop/30g): ~20 grams
- Protein bar: ~15 to 20 grams (varies by brand).
Getting enough protein might feel overwhelming at first, but it’s simpler than you think. A day of high-protein eating could include two servings of meat or fish, some dairy, legumes or whole grains, and maybe a scoop or two of protein powder. If you’re plant-based, focus on beans, lentils, chickpeas, seitan, or spelt, and use plant-based protein powders to hit your numbers.
Struggling to come up with meal ideas? My High Protein Recipe Pack has you covered. Packed with easy-to-prepare, protein-rich meals, it’s your ultimate guide to nailing your daily protein targets—whether you’re cutting, bulking, or maintaining.
What Kind of Foods You Should Eat
Wouldn’t it be great if a few portions of so-called “superfoods” could supercharge your body and mind? Unfortunately, that’s not how it works. No single food will transform your health or fitness. Instead, it’s about embracing a lifestyle that prioritises proper nutrition, effective training, quality sleep, and regular recovery.
This is where the “superfood” craze often leads people astray. While the hype around greens, grains, seeds, and fruits has encouraged better eating habits for some, it’s also created confusion about how the body works and what’s truly necessary for boosting health and performance. Here’s the reality: eating plenty of fruits and vegetables daily is non-negotiable. These provide essential vitamins, minerals, and fibre that your body needs to thrive. Add to that some whole grains and legumes (if your macros allow), and you’re well on your way to a balanced, nutritious diet.
Just like you can’t build muscle without enough protein or manage your weight without understanding energy balance, you can’t maintain long-term health without an abundance of fruits and vegetables. No exceptions. Aim for a variety of colourful produce, as different colours often indicate different nutrient profiles. Combine this with whole grains (like brown rice, oats, or quinoa), healthy fats (from olive oil, nuts, seeds, or avocado), legumes (beans, lentils, peas), and tubers (potatoes or other root vegetables) for a well-rounded diet.
When it comes to protein, animal-based sources like meat, fish, eggs, dairy, whey, and casein reign supreme. While plant-based proteins can work, they often lack certain amino acids or have lower bioavailability, making them less effective for muscle building. That said, a plant-based diet can absolutely support your fitness goals, but it requires meticulous planning and a focus on complementary protein sources to fill any nutritional gaps.
One thing you’ll notice missing from this list? Caloric beverages. That’s intentional. Drinks like fruit juice and soda often offer little nutritional value and don’t satisfy hunger the way solid food does. For example, 500 calories of sugary drinks won’t keep you full, but the same calories from protein and vegetables will keep you going for hours. Research backs this up, linking sugary drinks to weight gain, diabetes, and other health issues.
This doesn’t mean you can never enjoy caloric drinks. Treat them as occasional indulgences rather than dietary staples. Whole milk, for instance, is an exception as it provides protein and healthy fats. Otherwise, your primary drink should be water. Staying hydrated is one of the simplest ways to boost your health and performance. Dehydration can impair cognition, mood, and endurance, and even increase the risk of heart disease.
As for how much water you need, the answer is straightforward: drink when you’re thirsty. Forget rigid formulas like “eight glasses a day” or “one litre per hour of exercise.” Research shows that listening to your body is enough, even during intense training or in hot climates. If you’re thirsty, drink until you’re satisfied; if not, don’t force it.
And what about caffeinated drinks like coffee, tea, or pre-workout supplements? Contrary to popular belief, they don’t significantly dehydrate you. While caffeine has a mild diuretic effect, studies show it’s negligible—even at high doses (up to 500 mg per day). So yes, your morning coffee or afternoon tea can count towards your daily fluid intake.
In summary, health and fitness aren’t about shortcuts or magic foods. They’re about consistency—eating nutrient-dense foods, staying hydrated, and maintaining a balanced lifestyle that supports your goals. Simple, effective, and sustainable.
No Foods Are Off-Limits with Flexible Dieting
The beauty of flexible dieting is that no single food will ruin your progress. It’s your overall diet that matters, not the occasional treat. With this approach, even so-called “unhealthy” foods like dark chocolate, ice cream, pancakes, pastries, or pasta can have a place in your meal plan—guilt-free.
Using the Weight Loss Planning Calculator above, let’s say your calorie target for shredding is 2,100 calories per day. With flexible dieting, you can allocate up to 20% of your daily calories to cheat foods or indulgences while staying on track. In this case, that’s 420 calories to spend however you like.
Here’s how it could look:
- A pint of low-calorie ice cream (~350–400 calories). My personal favourite is Halo Top.
- A bar of dark chocolate (~200–300 calories).
- Five Reese’s cups (~440 calories).
- A small bag of crisps (~400 calories).
- A handful of Oreos (~400 calories).
By budgeting 20% of your calories for treats, you create space for indulgences without sacrificing your goals. The remaining 80% of your calories—1,680 calories in this example—should come from nutrient-dense, high-protein foods, vegetables, and healthy fats to support your shred.
This balance ensures you’re getting everything your body needs to burn fat, preserve muscle, and feel energised, while still enjoying your favourite foods. Flexible dieting isn’t about restriction; it’s about making your plan sustainable. And with the Weight Loss Planning Calculator, you can personalise your calorie budget and enjoy cheat foods every day—without derailing your results.
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