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Calorie deficit planner

A calorie deficit is the engine of fat loss: eat less than your TDEE and the gap comes from stored fat. This planner turns your TDEE and goal weight into a daily calorie target, a weekly loss rate, and a realistic timeline.

Calorie deficit planner

Safe fat loss targets with a timeline.

Daily calorie target
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Enter weights, TDEE, and loss rate.

Daily deficit
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Time to reach goal
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Formula: Daily deficit = weekly loss (kg) x 7700 / 7. Target = TDEE - deficit. Weeks = weight to lose / weekly rate.
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The 7700 rule

One kilogram of body fat stores roughly 7700 calories, so losing 0.5 kg per week needs a daily deficit of about 550 calories. The planner divides your chosen weekly rate by 7 to get the daily deficit, then subtracts it from your TDEE.

Why slower usually wins

Aggressive deficits cost more muscle, tank energy, and rebound harder. A 0.25 to 0.5 kg weekly rate preserves muscle and is far easier to sustain; the timeline shows exactly what patience buys you.

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Calorie Deficit Plan FAQs

How big a calorie deficit is safe?
300 to 500 calories below TDEE suits most people. Larger deficits work short term but raise muscle loss and hunger; going under 1200 kcal/day deserves professional supervision.
Why am I not losing weight in a deficit?
The usual suspects: TDEE overestimated, untracked snacks and oils, or water retention masking fat loss. Weigh daily and compare 2 week averages before changing anything.
Should the deficit shrink as I lose weight?
Yes. A lighter body burns less, so recalculate TDEE every 5 kg and re-run the plan, or your 500 calorie deficit quietly becomes 300.
Does exercise change my calorie target?
Only if it is not already in your TDEE activity level. If it is, extra workouts are a bonus buffer, not calories to eat back.
What if my target is below 1200 calories?
That usually means the TDEE or the loss rate is off. Pick a gentler rate, verify your TDEE, and if it still lands that low, talk to a dietitian before proceeding.
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