Nutritional Goals
Complete guides to achieve your goals. Calorie calculation, adapted deficit or surplus, and practical advice.
📉
Weight Loss
How to Follow a 1200 Calorie Diet
Goal -4 kg
Duration Short-term (4-8 weeks max)
Rate 1-2 lbs (0.5-1 kg) per week
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How to Follow a 1500 Calorie Diet
Goal -3 kg
Duration Medium-term (2-4 months)
Rate 1-2 lbs (0.5-1 kg) per week
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How to Practice 16/8 Fasting
Goal -4 kg
Duration 2 to 4 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Create a 500 Calorie Deficit
Goal -2 kg
Duration Ongoing
Rate 1 lb (0.5 kg) per week
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How to Count Calories Effectively
Goal -5 kg
Duration Ongoing
Rate 0.5-1 kg (1-2 lbs) per week
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Optimal Macro Split for Cutting
Goal -5 kg
Duration 2 to 4 months
Rate 1-2 lbs per week
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Diet for Fatty Liver Disease
Goal -5 kg
Duration 3-6 months
Rate 1-2 lbs per week
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How to Lose Weight with Intermittent Fasting
Goal -5 kg
Duration 2 to 4 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose 1 Pound Per Week
Goal -0.5 kg
Duration 1 week
Rate 1 lb per week
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How to Lose 10 kg (22 lbs)
Goal -10 kg
Duration 4 to 6 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose 10 Pounds (5 kg)
Goal -5 kg
Duration 5 to 10 weeks
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose 2 Pounds Per Week
Goal -1 kg
Duration 1 week
Rate 2 lbs per week
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How to Lose 30 Pounds (15 kg)
Goal -15 kg
Duration 4 to 7 months
Rate 1-2 lbs per week
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How to Lose 40 Pounds (20 kg)
Goal -20 kg
Duration 5 to 10 months
Rate 1-2 lbs per week
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How to Lose 5 Pounds (3 kg)
Goal -3 kg
Duration 2 to 4 weeks
Rate 1-2 lbs per week
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How to Lose 50 Pounds (23 kg)
Goal -23 kg
Duration 8 to 15 months
Rate 1-2 lbs per week
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How to Lose Back Fat
Goal -5 kg
Duration 3 to 5 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose Belly Fat
Goal -5 kg
Duration 2 to 4 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose Your Double Chin
Goal -3 kg
Duration 2 to 4 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose Weight for Your Wedding
Goal -8 kg
Duration 3 to 6 months
Rate 1-1.5 lbs per week
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How to Lose Weight in 1 Month
Goal -4 kg
Duration 1 month
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose Weight in 2 Weeks
Goal -1.5 kg
Duration 2 weeks
Rate 1-2 lbs per week
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How to Lose Weight in 3 Months
Goal -9 kg
Duration 3 months
Rate 1-2 lbs per week
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How to Lose Weight in 6 Months
Goal -18 kg
Duration 6 months
Rate 1-2 lbs per week
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How to Count Your Macros
Goal -5 kg
Duration Ongoing
Rate 0.5-1 kg (1-2 lbs) per week
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How to Get a Summer Body
Goal -8 kg
Duration 2 to 3 months
Rate 0.5-1 kg (1-2 lbs) per week
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How to Lose Weight as a Woman
Goal -6 kg
Duration 3 to 6 months
Rate 0.5-0.75 kg (1-1.5 lbs) per week
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How to Lose Weight After 60
Goal -5 kg
Duration 4 to 6 months
Rate 0.5-1 lb per week
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How to Lose Weight While Breastfeeding
Goal -5 kg
Duration 4 to 8 months
Rate 0.5-1 lb per week
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How to Lose Weight with a Desk Job
Goal -7 kg
Duration 3 to 5 months
Rate 1-1.5 lbs per week
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How to Lose Weight Without Exercise
Goal -5 kg
Duration 3 to 5 months
Rate 0.4-0.6 kg (0.8-1.3 lbs) per week
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💪
Muscle Gain
2500 Calorie Meal Plan
Goal +3 kg
Duration Ongoing based on goal
Rate 0.25-0.5 kg (0.5-1 lb) per month in surplus
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How to Do a 300 Calorie Surplus
Goal +3 kg
Duration 8 to 12 months
Rate 0.2-0.3 kg (0.5 lb) per month
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3000 Calorie Meal Plan
Goal +5 kg
Duration Ongoing based on goal
Rate Variable based on goal
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3500 Calorie Meal Plan
Goal +8 kg
Duration 3 to 6 months during bulking phase
Rate 0.5-1 kg (1-2 lbs) per month
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How to Follow a 4000 Calorie Diet
Goal +8 kg
Duration 6 to 12 months
Rate 0.5-1 kg (1-2 lbs) per month
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The 500 Calorie Surplus: Standard for Bulking
Goal +5 kg
Duration 4 to 8 months
Rate 0.5 kg (1 lb) per week (about 2 kg/4 lbs per month)
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Nutrition for a Bigger Back
Goal +4 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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Nutrition for Bigger Legs
Goal +5 kg
Duration 6 to 12 months
Rate 0.3-0.5 kg (0.7-1 lb) per month
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Nutrition for Bigger Shoulders
Goal +4 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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Complete Guide to Bodybuilding Nutrition
Goal +5 kg
Duration Ongoing
Rate 0.25-0.5 kg (0.5-1 lb) muscle per month
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How to Bulk Successfully
Goal +5 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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How to Start Your First Bulk
Goal +5 kg
Duration 6 to 9 months
Rate 0.5-1 kg (1-2 lbs) per month
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How to Successfully Bulk as an Ectomorph
Goal +5 kg
Duration 8 to 14 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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Bulking Guide for Men
Goal +5 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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Bulking for Teenagers
Goal +5 kg
Duration 12 months or more
Rate 0.5-1 kg (1-2 lbs) per month
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Bulking Guide for Women
Goal +3 kg
Duration 8 to 12 months
Rate 0.1-0.25 kg (0.2-0.5 lb) per month
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Optimal Macro Split for Bulking
Goal +5 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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How to Do a Clean Bulk
Goal +5 kg
Duration 8 to 12 months
Rate 0.25-0.4 kg (0.5-0.9 lbs) per month
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Nutrition for CrossFit
Goal +3 kg
Duration Ongoing
Rate Variable by body composition
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Fast Muscle Gain: The Truth About Accelerated Gains
Goal +5 kg
Duration 4 to 6 months
Rate 0.5 kg (1 lb) per month (muscle)
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How to Gain 10 Pounds of Muscle
Goal +5 kg
Duration 10 to 20 months
Rate 0.5-1 lb pure muscle per month
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How to Gain 2 Pounds Per Month
Goal +12 kg
Duration 12 months
Rate 1 kg (2 lbs) per month
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How to Gain 20 Pounds Healthily
Goal +10 kg
Duration 4 to 8 months
Rate 1-1.5 lbs per week
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How to Build a Bigger Chest with Nutrition
Goal +3 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month (whole body)
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How to Build Bigger Arms with Nutrition
Goal +3 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month (whole body)
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How to Build Bigger Glutes with Nutrition
Goal +3 kg
Duration 6 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month (whole body)
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How to Do a Lean Bulk
Goal +3 kg
Duration 8 to 12 months
Rate 0.25-0.35 kg (0.5-0.75 lb) per month
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Building Muscle After 40
Goal +4 kg
Duration 12 to 18 months
Rate 0.2-0.4 kg (0.5-1 lb) per month
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Nutrition for Powerlifting
Goal +5 kg
Duration Ongoing
Rate Variable by goal
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Bulking on a Vegan Diet
Goal +5 kg
Duration 8 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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Bulking on a Vegetarian Diet
Goal +5 kg
Duration 8 to 12 months
Rate 0.25-0.5 kg (0.5-1 lb) per month
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How to Gain Weight When You're Skinny
Goal +7 kg
Duration 8 to 14 months
Rate 0.5-1 kg (1-2 lbs) per month
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⚖️
Other Goals
1000 Calorie Deficit Per Day: Risks and Alternatives
Duration Not recommended beyond 4 weeks
Rate 1 kg (2.2 lbs) per week (theoretical)
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1700 Calorie Diet Plan
Duration Ongoing
Rate Weight maintenance
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1800 Calorie Diet Per Day
Duration Long-term sustainable
Rate 0.7-1.5 lbs per week
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2000 Calorie Diet Plan
Duration Ongoing
Rate Weight maintenance
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2200 Calorie Diet Plan
Duration Ongoing
Rate Weight maintenance
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Diet for Gastroesophageal Reflux (GERD)
Duration Long term
Rate Improvement in 1-2 weeks
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How to Stabilize Weight After a Diet
Duration 4-8 weeks
Rate Gradual stabilization
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The Anti-Aging Diet
Duration Long term
Rate Progressive benefits
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The Anti-Inflammatory Diet
Duration Long term
Rate Improvement in 2-4 weeks
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Diet to Relieve Arthritis
Duration Long term
Rate Progressive improvement over 2-3 months
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How to Avoid the Yo-Yo Effect
Duration Ongoing
Rate 1-1.5 lbs per week
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Balance Your Hormones Through Diet
Duration Long term (lifestyle)
Rate Progressive improvement in 1-3 months
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Principles of a Balanced Diet
Duration Ongoing
Rate Weight maintenance
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Diet for Better Sleep
Duration Long term
Rate Improvement in 1-2 weeks
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How to Successfully Recompose Your Body
Duration 6 to 12 months
Rate Improved body composition, stable weight
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Boost Your Immune System Through Diet
Duration Long term (lifestyle)
Rate Progressive strengthening in 4-8 weeks
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Diet While Breastfeeding
Duration Duration of breastfeeding (6 months exclusive recommended)
Rate Optimal milk production in 2-4 weeks
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How to Calculate Your BMI (Body Mass Index)
Duration Ongoing
Rate Weight maintenance
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How to Calculate Your Basal Metabolic Rate (BMR)
Duration Ongoing
Rate Weight maintenance
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How to Calculate Your Ideal Weight
Duration One-time assessment
Rate Personal reference
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How to Calculate Your TDEE (Total Daily Energy Expenditure)
Duration Ongoing
Rate Weight maintenance
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Diet for Celiac Disease Management
Duration Lifelong
Rate Intestinal healing in 6-24 months with strict diet
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Diet for Chronic Fatigue
Duration Long term
Rate Gradual improvement over 4-8 weeks
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Diet for Crohn's Disease Management
Duration Long term
Rate Symptom management and flare-up reduction
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Cutting Guide for Beginners
Duration 8-16 weeks
Rate 0.5-1% of bodyweight/week
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Living Without Dairy
Duration Long term (lifestyle) or temporary depending on cause
Rate Symptom improvement in 1-2 weeks
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The DASH Diet Against Hypertension
Duration Long term
Rate Blood pressure reduction in 2-4 weeks
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The Diet to Reduce Acne
Duration 3-6 months minimum
Rate Improvement in 8-12 weeks
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The Diet for Strong Bones
Duration Long term
Rate Ongoing prevention
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The Diet for Glowing Skin
Duration 2-3 months minimum
Rate Visible improvement in 4-6 weeks
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Diet to Relieve Constipation
Duration 2 to 4 weeks to see results
Rate Progressive improvement in bowel movements
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How to Eat Healthy Every Day
Duration Ongoing
Rate Weight maintenance
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Elimination Diet: Identify Your Intolerances
Duration 6 to 12 weeks (elimination + reintroduction)
Rate Progressive identification of triggers
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Diet to manage endometriosis
Duration Long term (lifestyle)
Rate Gradual improvement over 2-3 months
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Diet to Optimize Fertility
Duration 3-6 months minimum before conception
Rate Progressive optimization of reproductive health
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Diet for Fibromyalgia Management
Duration Long term
Rate Progressive symptom improvement
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Flexible Dieting: Eating Everything While Reaching Your Goals
Duration Ongoing
Rate Variable based on goal
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Diet to improve focus and concentration
Duration Long term (lifestyle)
Rate Gradual improvement over 2-4 weeks
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The Gluten-Free Diet
Duration Long term (if medically necessary)
Rate Digestive improvement in 2-6 weeks
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Improving Gut Health Through Diet
Duration Long term
Rate Microbiome changes in 2-4 weeks
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Counting Calories Without Becoming Obsessed
Duration Variable based on goal
Rate Healthy relationship with food
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Diet for Heart Health
Duration Long term
Rate Progressive cardiovascular risk reduction
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Diet for Managing Hypertension
Duration Long term
Rate Blood pressure reduction in 2-6 weeks
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Diet to Lower High Cholesterol
Duration Long term
Rate Gradual reduction over 2-3 months
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High Protein Diet for Weight Loss
Duration Long-term sustainable
Rate 1-2 lbs per week
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How Much Protein Do You Need Per Day?
Duration Ongoing
Rate Not applicable
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Diet for hyperthyroidism
Duration Long term (lifestyle)
Rate Support for medical treatment
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Diet for Hypothyroidism
Duration Long term (lifestyle)
Rate Progressive improvement in 2-3 months
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Diet for Irritable Bowel Syndrome (IBS)
Duration Long term
Rate Improvement in 2-6 weeks
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Diet to Combat Insulin Resistance
Duration Long term
Rate Progressive improvement in insulin sensitivity
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Intuitive Eating: Eating by Listening to Your Body
Duration Ongoing
Rate Personal balance
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Ketogenic (Keto) Diet for Weight Loss
Duration 3-6 months recommended
Rate 1-2 lbs per week after adaptation
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Diet for chronic kidney disease
Duration Long term (lifestyle)
Rate Slowing disease progression
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Diet to prevent kidney stones
Duration Long term (prevention)
Rate Reduced recurrence risk
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Diet for Lactose Intolerance
Duration Long term
Rate Immediate relief with adaptation
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Support Your Liver Through Diet
Duration 4-6 weeks (cleanse) or long term
Rate Improved wellbeing in 2-4 weeks
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The Diet for Living Longer
Duration Long term (lifestyle)
Rate Cumulative benefits
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How to Lose Arm Fat
Duration 3 to 6 months
Rate Overall loss of 0.5-1 kg (1-2 lbs) per week
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How to Lose Hip Fat
Duration 3 to 6 months
Rate Overall loss of 0.5-1 kg (1-2 lbs) per week
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How to Lose Visceral Fat
Duration 3 to 6 months
Rate Gradual reduction in waist circumference
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Low Calorie Diet: Lose Weight by Reducing Calories
Duration Variable
Rate 0.7-1.5 lbs per week
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Low Carb Diet for Weight Loss
Duration Long-term sustainable
Rate 1-2 lbs per week
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The Low FODMAP Diet Explained
Duration 2-6 weeks (elimination) then long term (personalization)
Rate Improvement in 2-4 weeks
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Low Glycemic Index Diet
Duration Long term
Rate Blood sugar and energy stabilization
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Low Histamine Diet Guide
Duration 4 to 6 weeks elimination, then long-term management
Rate Symptom improvement in 1-4 weeks
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How to Lower Blood Sugar Naturally
Duration Long term
Rate Progressive improvement over 2-3 months
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How to Lower Cholesterol Naturally
Duration Long term
Rate 10-20% reduction in 2-3 months
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How to lower cortisol through diet
Duration Long term (lifestyle)
Rate Gradual improvement over 4-8 weeks
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How to Lower Triglycerides Through Diet
Duration 3 to 6 months
Rate Progressive reduction in levels
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How to Maintain Your Weight Long-Term
Duration Ongoing
Rate Stability +-4 lbs
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How to Calculate Your Maintenance Calories
Duration Ongoing
Rate Weight maintenance
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Maintenance Calories for Active Men
Duration Ongoing
Rate Weight stability
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Maintenance Calories for Active Women
Duration Ongoing
Rate Weight stability
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Maintenance Calories for Sedentary People
Duration Ongoing
Rate Weight stability
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Maintain Weight Over 50
Duration Ongoing
Rate Weight stability
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The Mediterranean Diet
Duration Long term (lifestyle)
Rate Progressive health improvement
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Diet for mental health
Duration Long term (lifestyle)
Rate Gradual improvement over 4-12 weeks
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Diet to Prevent Migraines
Duration Long term
Rate Trigger identification in 4-8 weeks
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How to Have More Energy Every Day
Duration Long term
Rate Improvement in 1-2 weeks
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Diet for preventing and managing osteoporosis
Duration Long term (lifestyle)
Rate Maintenance or improvement of bone density
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The Paleolithic Diet
Duration Long term (lifestyle) or 30-day trial
Rate Possible weight loss of 1-2 lbs/week if in deficit
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Diet for Managing PCOS
Duration Long term (lifestyle)
Rate Symptom improvement in 2-3 months
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Living with Peanut Allergy
Duration Lifelong (unless successful desensitization)
Rate Ongoing management - reaction prevention
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What to Eat After Your Workout
Duration Ongoing
Rate Optimal recovery
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How to Lose Weight After Pregnancy
Duration 6-12 months minimum
Rate 0.5-1 lb per week
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What to Eat Before Your Workout
Duration Ongoing
Rate Improved performance
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Diet to Reverse Prediabetes
Duration Long term
Rate Blood sugar improvement in 3-6 months
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Nutrition During Pregnancy
Duration 9 months
Rate Healthy weight gain of 25-35 lbs
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Diet to Reduce Anxiety
Duration Long term
Rate Gradual improvement over 2-4 weeks
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How to Reduce Bloating
Duration Long term
Rate Improvement in 1-2 weeks
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How to Reduce Cellulite
Duration 3 to 6 months
Rate Gradual improvement in appearance
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Diet for Rheumatoid Arthritis Management
Duration Long term
Rate Progressive reduction in inflammation
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How to Slim Your Thighs
Duration 3 to 6 months
Rate Overall loss of 0.5-1 kg (1-2 lbs) per week
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Diet for Type 1 Diabetes
Duration Long term
Rate Ongoing blood sugar management
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Diet for Type 2 Diabetes Management
Duration Long term
Rate Ongoing blood sugar management
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The Balanced Vegan Diet
Duration Long term (lifestyle)
Rate Adaptation in 4-8 weeks
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How to Lose Weight as a Vegan
Duration Variable based on goal
Rate 1-2 lbs per week
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The Balanced Vegetarian Diet
Duration Long term (lifestyle)
Rate Adaptation in 2-4 weeks
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How to Lose Weight as a Vegetarian
Duration Variable based on goal
Rate 1-2 lbs per week
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How to Lose Weight as a Man
Duration Variable based on goal
Rate 1-2 lbs per week
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How to Lose Weight as a Teenager
Duration Progressive and patient
Rate 0.5-1 lb per week
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How to Manage Your Weight During the Holidays
Duration 2-4 weeks (holiday period)
Rate Goal: limit gain to 2-4 lbs
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How to Lose Weight During Menopause
Duration Progressive and patient
Rate 0.5-1 lb per week
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How to Manage Weight During Vacation
Duration Duration of vacation
Rate Weight maintenance
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How to Lose Weight After 40
Duration Progressive and sustainable
Rate 0.5-1.5 lbs per week
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How to Lose Weight After 50
Duration Progressive and very sustainable
Rate 0.5-1 lb per week
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The Whole30 diet: 30-day food reset
Duration 30 days strict, then reintroduction
Rate Metabolic reset and intolerance identification
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Why Track Your Calories?
Awareness
We underestimate our calorie intake by 20 to 50%. Tracking reveals the reality.
Results
People who track lose 2x more weight than those who don't.
Sustainability
Tracking helps maintain results over the long term.