Weight Loss Calculator
Calculate your daily calorie target for weight loss. See deficit, macro breakdown, and estimated timeline to reach your goal weight.
π Weight Loss Calculator
Weight Loss Plan
Daily Calories2,317 kcal
Daily Deficit-500 kcal
To Lose15.0 kg
Est. Timeline33 weeks
Suggested Macros
Protein162 g
Carbs272 g
Fat64 g
π‘ How Weight Loss Is Calculated
Weight loss requires a calorie deficit β eating less than your TDEE. To lose 0.5 kg per week, eat ~500 kcal below TDEE (1 kg β 7,700 kcal). This calculator uses a 500 kcal deficit with a floor of 1,500 kcal (men) or 1,200 kcal (women) for safety.
Protein is set high (1.8g/kg) during weight loss to preserve muscle mass. Research shows high-protein diets during calorie restriction result in significantly more fat loss and muscle preservation compared to standard protein.
90 kg male, TDEE 2,690, goal 75 kg: eat 2,190 kcal/day (β500 deficit). 15 kg to lose β 30 weeks.