Calorie Deficit Planner
Plan a safe, sustainable calorie deficit to reach your goal weight. Includes timeline milestones and a 1,200 kcal safety floor.
How the deficit is calculated
1 kg of body fat ≈ 7,700 kcal. To lose 5 kg over 12 weeks, you need a total deficit of 38,500 kcal, or about 458 kcal/day. A deficit of 300–500 kcal/day is generally considered safe and sustainable. Deficits over 750 kcal/day risk muscle loss.
Don't know your maintenance calories? Use the Macro Calculator →