How to use this tool
Enter your values, run the tool, then review the result cards. Most tools update automatically when inputs change, so you can test several scenarios quickly.
Example inputs
- Maintenance calories/day: 2400
- Target loss kg/week: 0.5
Results this page provides
- Daily deficit
- Target calories/day
How it works
The tool uses about 7,700 calories per kilogram of body weight as a planning estimate.
Best use cases
Plan a realistic deficit from a known maintenance estimate.
Limitations
Weight change is not linear and depends on water, adherence, metabolism, and health factors.