Calorie Deficit Planner
Plan safe weight loss: your maintenance calories, daily calorie target, expected weekly loss and a projected date for your goal.
Maintenance (TDEE)
—
Daily calorie target
—
Expected loss / week
—
Disclaimer: General information only, not medical advice. Talk to a doctor or dietitian before starting any weight loss plan, especially if you have a health condition, are pregnant, or are under 18.
How to use
- Enter your current and target weight, height, age, sex and activity level.
- Pick a deficit plan: mild (250 kcal), moderate (500 kcal) or aggressive (750 kcal) per day.
- Your daily target, expected weekly loss and projected goal date update instantly.
Tips for healthy weight loss
- Aim for 0.25 to 1 kg per week — slow loss is easier to keep off.
- Combine food control with walking or any exercise you enjoy.
- Eat enough protein and vegetables to stay full and protect muscle.
- Drink water before meals and sleep 7 to 8 hours a night.