Calorie Deficit Planner
Plan a sustainable weight loss pace. Enter your stats, goal weight and timeframe — the planner returns your daily calorie target and a weekly loss estimate, flagging whether the pace is healthy, too slow or too fast.
How to use
1
Enter your details
Type your age, gender, height, current weight and goal weight.
2
Select activity level
Choose the activity level that matches your lifestyle.
3
Set your timeframe
Enter how many weeks you want to take to reach your goal.
4
Read your calorie target
See your daily calorie target and expected weekly loss rate.
Features
Personalized calorie target
Based on your BMR, TDEE and goal — not a generic number.
Safe rate check
Classifies your pace as healthy, too slow or too fast.
Weekly loss estimate
See how much weight you can expect to lose per week.
Safety minimums
Caps the target at 1500 kcal for men and 1200 kcal for women.
Common use cases
- Plan a calorie deficit for weight loss
- Check if your weight loss pace is safe
- Set a daily calorie target based on a goal date
- Adjust your diet based on TDEE