What weekly loss rate is realistic?
Most people succeed with 0.25–1.0 kg per week. Larger folks can sometimes sustain more, but aggressive cuts increase fatigue and plateaus.
Step-by-step walkthrough
Calorie Deficit Planner Guide
Use this companion guide beside the interactive calculator to make sure you understand the “why” behind every click. Each section includes the classroom explanation, student-friendly language, and quick practice prompts.
Before you start
Collect the data points listed below and double-check their units. Keeping an organized “givens” list is one of the fastest ways to reduce math errors and impress exam graders.
- calorie deficit
- weight loss
- tdee
Detailed procedure
Step 1
Enter gender, age, height, current weight, and activity level to compute BMR and maintenance.
Step 2
Provide your goal weight and the weekly loss rate you’re aiming for (e.g., 0.5 kg).
Step 3
Read the daily deficit, calorie goal, and the estimated number of weeks and months to reach the target.
Teaching & troubleshooting tips
Why does the calculator stop at 1,200 kcal?
Intakes below 1,200 kcal/day require medical supervision. The planner floors the target there even if the math suggests a larger deficit.