Calorie Deficit Calculator
Plan a fat-loss deficit: choose your weekly loss rate, see daily calories, protein floor and the date you reach your goal weight.
About this tool
Enter two numbers and this calculator returns your daily calorie target, the weekly loss rate and the calendar date you hit your goal weight.
A deficit is arithmetic plus patience: 7,700 kcal per kilogram of fat. Pick the sustainable pace, recalculate monthly, and let the date arrive instead of chasing it.
FAQ
How big should my deficit be?
0.5-1% of body weight per week. Larger deficits accelerate loss but cost muscle, energy and adherence.
Should I recalculate as I lose?
Yes — every 4-5 kg, recompute maintenance. A static calorie target becomes a shrinking deficit and then maintenance.
Why protein during a cut?
A high protein intake plus resistance training preserves lean mass, so the weight you lose is mostly fat rather than muscle.