Lose weight with the caloric deficit
calculated on your metabolism.
Nutryon calculates your real TDEE and builds a nutrition plan with precise deficit, anti-catabolic protein and carb cycling. Not standard 1,200 kcal — your actual requirement.
Quick answer: what you need to lose weight
Caloric deficit
300–500 kcal/day
below your TDEE
Protein intake
1.6–2 g/kg
of body weight
Sustainable loss
0.5–1 kg/week
without losing muscle
Values automatically calculated by Nutryon on your profile. Do not apply these numbers without personalization.
Why generic diets don't work
The most widespread problem in weight loss is the standard 1,200 kcal plan — the magic number that appears everywhere. The point is that 1,200 kcal is not a nutritional target: it's an arbitrary figure applied indiscriminately to people with completely different metabolisms.
Consider two real scenarios. A 35-year-old woman, 65 kg, sedentary job, one workout per week has a TDEE of about 1,700 kcal. With 1,200 kcal she creates a 500 kcal deficit — acceptable, but borderline. The same woman with a standing job and four weekly workouts has a TDEE of about 2,300 kcal: with 1,200 kcal the deficit becomes 1,100 kcal per day, enough to slow metabolism, lose muscle mass and trigger a cycle of intense hunger that almost always leads to abandoning the plan.
The solution is not to eat less. It's to eat the right amount for you: a controlled deficit of 300-500 kcal below your real TDEE, with enough protein to preserve muscle (1.6-2 g/kg), and carbohydrates distributed based on training days. This is what Nutryon calculates for each user.
Real example: how Nutryon builds the plan
Profile
Chiara, 34 years · 70 kg · 165 cm · sedentary job · gym 3×/week (weights, 60 min)
Calculated TDEE
2,060 kcal
Nutryon plan
1,620 kcal
Actual deficit
−440 kcal/day
Expected loss
~0.4 kg/week
Macro split
Protein
126g
1.8g/kg
Carbs (training)
195g
gym day
Carbs (rest)
155g
rest day
Values calculated with Mifflin-St Jeor equation + real activity factor. Each user receives different values.
How Nutryon calculates your weight loss plan
TDEE calculated with Mifflin-St Jeor
The most accurate equation for basal metabolic rate (BMR), corrected with real activity factor and adjusted for work type, sleep quality and stress level.
300–500 kcal deficit, no more
A larger deficit accelerates muscle mass loss and slows metabolism. Nutryon keeps the deficit in the optimal range for sustainable fat loss.
Anti-catabolic protein: 1.6–2 g/kg
During a caloric deficit, protein becomes the most important nutrient for preserving muscle mass. The plan distributes it across 4-5 meals to maximize protein synthesis.
Carb cycling: training vs rest days
On training days the plan provides more carbohydrates to support performance. On rest days carbohydrates decrease, maintaining the weekly deficit.
Complete weekly plan with quantities
7 days of meals with ingredients, precise grams and macros for each meal. No calculations needed: open the PDF and follow the plan.
Recalculation every 4 weeks
As weight decreases, TDEE decreases too. Regenerating the plan every 4 weeks keeps the deficit accurate and progress consistent.
Nutryon vs the alternatives
| Feature | Nutryon | Generic plan | Nutritionist |
|---|---|---|---|
| Custom TDEE calculation | ✓ | ✗ | ✓ |
| Carb cycling training/rest | ✓ | ✗ | Rarely |
| Plan ready in 2 minutes | ✓ | ✓ | ✗ (1+ weeks) |
| Monthly recalculation | ✓ | ✗ | Paid |
| Cost | Free trial · €29/mo | Free | €80-150/visit |
| Precise quantities per meal | ✓ | ✗ | Partial |
* The free trial includes a preview of Day 1 (Monday). The full plan — 7 days, shopping list, supplement strategy and clinical context — is available with a subscription from €29/month.
Discover your real TDEE and the plan calibrated for your goal.
Create your weight loss plan →Free · No credit card
FAQ
How many calories should I eat to lose weight?
It depends on your TDEE (total daily energy expenditure). A deficit of 300-500 kcal per day is the optimal range for losing fat without losing muscle mass. Nutryon calculates this value for you specifically.
How much weight can I lose in a month?
With a calibrated deficit of 300-500 kcal, sustainable loss is 0.5-1 kg per week, i.e. 2-4 kg per month. Faster losses almost always involve muscle mass loss.
Can I eat carbohydrates while losing weight?
Yes. Carbohydrates don't make you gain weight: caloric excess does. The plan distributes carbohydrates strategically, concentrating them on training days and reducing them on rest days.
Why am I not losing weight despite eating little?
The most common problem is an incorrect TDEE calculation. Physical activity is often underestimated or the actual deficit is overestimated. In other cases the metabolism has adapted to an excessive deficit. A correctly calibrated plan eliminates this uncertainty.
Do I need to exercise to follow the plan?
No. The plan is calibrated on your declared activity level. If you don't exercise, the system calculates TDEE based on ordinary daily activity. If you train, it differentiates macros between training and rest days.
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