What you provide
What you provide
- Maintenance calories: Estimated calories that maintain your current trend.
- Target weekly weight loss: Target change in kilograms per week.
- Maximum deficit: Safety guardrail for the suggested percentage deficit.
SMART CALCULATOR / PLAN WITH CONFIDENCE
Calorie Deficit Calculator
Turn an estimated maintenance intake and target pace into a practical daily calorie target.
- 01 Calculated in this tab
- 02 Values stay in this browser tab
- 03 Use boundary
Use boundary
Calculation path
We convert the requested weekly pace into an energy gap and cap it at your chosen percentage of maintenance calories.
Calculation path
Daily target = maintenance calories - minimum(requested weekly gap / 7, maintenance x deficit cap).
What you receive
What you receive
- Suggested daily target
- Daily and weekly deficit
- Applied deficit percentage
Use boundary
Choose the maximum decimal places shown. This does not increase source accuracy.
The 7,700 kcal per kilogram convention is a rough planning estimate; weight change is not linear and individual guidance matters.
Results are estimates for planning. Confirm rates, rules, and source documents before making a financial, health, or purchase decision.
Reviewed reference factors