A measured fat-loss starting point
Calorie Deficit Calculator
Choose a modest reduction from calculated or known maintenance calories.
Build your calorie target
Set up your deficit
Use an estimated or known maintenance level, then choose the deficit you want to evaluate.
Your calorie target
The weekly rate uses the static 3,500 kcal/lb approximation. Real loss is not linear and this is not a long-term prediction.
Choose the smallest effective deficit
A 10–20% starting range is intentionally modest. Monitor energy, training, hunger, and multiweek weight trends; revise the estimate rather than treating it as a prescription.
Safety context
This tool is for generally healthy adults and is not medical nutrition therapy. Pregnancy, eating-disorder history, underweight, medical conditions, or unusually low targets require individualized professional guidance.