Fat Loss Calculator
Pick a weekly rate of loss and get your daily calorie target and a timeline to your goal weight.
Your inputs
Gender
Activity & goal
Result
Target calories
1939 kcal/day
Maintenance minus the deficit implied by your weekly target.
Daily deficit
550 kcal
0.5 kg per week at roughly 7,700 kcal per kg.
Estimated timeline
10 weeks
Based on current weight, target weight, and weekly change.
A controlled deficit gives fat loss enough pressure while keeping training and recovery workable.
A moderate pace is usually easier to sustain than a dramatic cut.
Results are estimates from published formulas, intended for healthy adults. They aren't medical advice, so check with a doctor or registered dietitian if you have a health condition.