Fat Loss Calculator
Estimate deficit size and target timeline.
Your inputs
Gender
Activity & goal
Result
Target calories
2083 kcal/day
Maintenance minus the deficit implied by your weekly target.
Daily deficit
550 kcal
0.5 kg per week uses roughly 7700 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.