Free tool
BMI & calorie calculator
Find your BMI and an estimate of how many calories you burn each day, plus a simple starting plan for losing weight at a healthy pace.
This calculator provides general estimates for educational purposes only and is not medical advice. Your provider will create a plan tailored to your health and goals.
How to stay in a calorie deficit
A calorie deficit, eating a little less than you burn, is what drives weight loss. The real trick is getting there in a way you can actually keep up. Here's what works.
Track what you eat
Log your meals in a free app for a week or two. Just seeing the numbers changes your choices, no perfect diet required.
Build meals around protein
Protein keeps you full longer and protects muscle while you lose fat. Aim for a palm-sized portion at every meal.
Choose high-volume, high-fiber foods
Vegetables, fruit, beans, and lean protein fill you up for far fewer calories than processed snacks.
Cut liquid calories
Soda, juice, sweet coffee, and alcohol add up fast and don't keep you full. Water, sparkling water, or unsweetened tea are easy swaps.
Be consistent, not perfect
A solid week beats a perfect day. One off meal won't undo your progress, just get back on track at the next one.
Get support when willpower isn't enough
If hunger is the real battle, doctor-supervised options like GLP-1 medication quiet appetite so staying in a deficit finally feels doable.
What to eat: your macros, simply
Your daily calories come from three macronutrients. Here's what each does and the best places to get it.
Protein
Builds and protects muscle, and keeps you full.
Chicken, fish, eggs, Greek yogurt, lean beef, tofu, beans.
Carbs
Your body's main energy source. Choose mostly slow-digesting ones.
Oats, rice, potatoes, fruit, whole grains, beans.
Fat
Supports hormones and nutrient absorption. Keep portions modest.
Olive oil, avocado, nuts, seeds, fatty fish.
Simple plate rule: fill half with vegetables, a quarter with protein, and a quarter with smart carbs, plus a little healthy fat.
Want this dialed in for your body?
A provider builds a plan around your labs, lifestyle, and goals, and, if you qualify, medication that makes a calorie deficit far easier to stick to.
Free, no-pressure consultation
Take the first step toward feeling your best
Answer a few quick questions and book your free consultation, in person in Tampa or by telehealth across Florida. Most visits are same or next business day.
- A real provider reviews your goals
- Personalized plan, no cookie-cutter programs
- In-person in Tampa or telehealth statewide
- Friendly, judgment-free team