Inputs
Live updatesDeficit planning panel
Add maintenance calories, your chosen deficit, and a time horizon to estimate the result.
This is an estimate only and should be reviewed with a realistic nutrition plan.
Health toolDeficit projection
Calorie Deficit Calculator
Use this page to turn maintenance calories into a realistic calorie deficit plan with an approximate outcome.
What you will get
Clear input, result, and explanation in one place
Deficit projection
The result shows a daily intake target and an approximate change over time.
This is an estimate only and should be reviewed with a realistic nutrition plan.
Calculator
Enter your values and review the live result
Result
Deficit projection
The result shows a daily intake target and an approximate change over time.
Current estimate
$2,000 per day target
Estimated change over 8 weeks: 3.6 kg.
Supporting details
- Weekly deficit: $3,500
- Total deficit: $28,000
Explanation
How it works
A deficit page is most useful when the daily target and the longer-term projection are both visible at the same time.
Audience
Who should use this
Start with a maintenance estimate, choose a deficit you can sustain, and review the likely change over the selected number of weeks.
Common questions
Why show a time horizon?
Because the same deficit looks very different over two weeks compared with eight or twelve weeks.
Can the target get too low?
Yes. If the deficit is aggressive, the page still shows the math but the result should be reviewed carefully.
Helpful guide
When BMI is enough, and when body fat is more useful
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