Calorie Deficit Calculator
Translate weekly fat-loss speed into daily calories.
Your inputs
Gender
Activity & goal
Result
Recommended deficit
550 kcal/day
Derived from the weekly change target.
Target intake
2083 kcal/day
Estimated maintenance minus the calculated deficit.
Maintenance
2633 kcal/day
Your current TDEE estimate.
This translates your desired weekly loss speed into a daily energy deficit.
Reassess every few weeks using average scale weight and gym performance.