Enter your stats to see how big a deficit you need.
Calculate the perfect calorie deficit for safe, steady fat loss and get a workout plan made for you.
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Real results from real people
Jeffrey W., 41 y.o.
“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”
David S. 35 y.o.
"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"
Fred L. 28 y.o.
"I was fit my whole life, till my ex gf broke up with me. I was depressed and started to eat a lot of junk food. After couple of months I've realized that I need to come back to my shape. That's when I've found MadMuscles app and I'm soo glad I did it!"
Jeffrey W., 41 y.o.
“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”
David S. 35 y.o.
"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"
Fred L. 28 y.o.
"I was fit my whole life, till my ex gf broke up with me. I was depressed and started to eat a lot of junk food. After couple of months I've realized that I need to come back to my shape. That's when I've found MadMuscles app and I'm soo glad I did it!"
Jeffrey W., 41 y.o.
“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”
David S. 35 y.o.
"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"
Fred L. 28 y.o.
"I was fit my whole life, till my ex gf broke up with me. I was depressed and started to eat a lot of junk food. After couple of months I've realized that I need to come back to my shape. That's when I've found MadMuscles app and I'm soo glad I did it!"
What Is a Calorie Deficit?
A calorie deficit happens when you eat fewer calories than you burn. Your body then uses stored fat for energy.
Healthy Rate of Fat Loss
A 300–500 kcal daily deficit usually means 0.5–1 lb of fat loss per week — safe and sustainable
How MadMuscles Helps
Our calculator finds your maintenance calories, then subtracts the right deficit.
The quiz builds a tailored workout and meal plan—so you burn fat while keeping muscle.
Common Mistakes to Avoid
Cutting calories too aggressively.
Skipping strength training.
Ignoring protein intake.
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FAQs
What's my ideal calorie deficit?
We recommend a moderate deficit – generally 15-20% below maintenance – for consistent, healthy results.
Will I feel hungry all the time?
Not if you follow the high-protein, fiber-rich meal suggestions provided in your plan.
Can I still eat my favorite foods?
Yes. The plan focuses on total calories and macros, not a strict diet.
How quickly will I see results?
Most people notice changes within 2-4 weeks when following the plan.
