Calorie Deficit Planner
Find the daily calories for a target weight loss rate.
Uses the rough rule of 3500 kcal per pound (7700 per kg) of fat. Real loss includes water and glycogen at first, especially in the first week. Track over 2-3 weeks for a true read on your deficit.
About
Tell it your maintenance calories (TDEE) and how much you want to lose per week. The tool computes the daily intake and deficit, and warns if you're cutting too aggressively or hitting the 1200 kcal/day floor.
How to use
- Enter your TDEE (use the TDEE calculator if you don't know it).
- Enter how much you want to lose per week.
- Read the daily intake target.
FAQ
Why is intake floored at 1200 kcal?+
Going much lower is hard to do without nutrient gaps and tends to backfire through fatigue, lost muscle, and rebound eating. If your math says less, the goal is too aggressive.
Why does my actual loss not match the prediction?+
Water and glycogen loss inflate the first week. After that, the real average usually tracks within 20% of the estimate over 3-4 weeks. Track over time, not day to day.