Health
Calorie Deficit Planner
Blend Mifflin-St Jeor BMR with your activity level and desired weekly loss to size a safe deficit and predict how long your target weight will take.
Size a sustainable weekly weight-loss plan with BMR, TDEE, and the daily calories required to hit your goal.
Weekly weight change
Deficit/day = (Weekly_loss_kg × 7,700) ÷ 7 Target calories = Maintenance − Deficit/day
One kilogram of fat stores roughly 7,700 kcal. Subtract the daily deficit from maintenance calories (BMR × activity) to get the intake target, but avoid going below medically supervised minimums.
How to use
- Enter gender, age, height, current weight, and activity level to compute BMR and maintenance.
- Provide your goal weight and the weekly loss rate you’re aiming for (e.g., 0.5 kg).
- Read the daily deficit, calorie goal, and the estimated number of weeks and months to reach the target.
Example
Input: Male, 34, 85 kg → goal 78 kg, Activity = Moderate, Weekly loss = 0.5 kg
Output: BMR ≈ 1,810 kcal, Maintenance ≈ 2,806 kcal, Deficit ≈ 550 kcal/day, Target ≈ 2,256 kcal/day, Timeline ≈ 14 weeks
Student-friendly breakdown
This walkthrough emphasizes the most searched ideas for Calorie Deficit Planner: Calorie Deficit Planner. Start with the formula above, then follow the guided steps to double-check your work. For quick revision, highlight the givens, plug into the equation, and finish by verifying your units.
Need more support? Use the links below to open the long-form guide, browse additional examples, or hop into adjacent calculators within the same topic. Each resource is interlinked so crawlers (and readers) can discover the next best action within a couple of clicks—one of the easiest ways to lift topical authority.
Deep dive & study plan
The Calorie Deficit Planner is a go-to tool whenever you need to shows the deficit, calorie target, and timeline needed to reach a goal weight.. It focuses on calorie deficit, weight loss, tdee, which means searchers often arrive with intent-heavy queries like “how to calorie deficit planner quickly” or “calorie deficit planner formula explained.” Use this calculator to capture those intents and keep learners on the page long enough to send positive engagement signals.
Under the hood, the calculator leans on one kilogram of fat stores roughly 7,700 kcal. subtract the daily deficit from maintenance calories (bmr × activity) to get the intake target, but avoid going below medically supervised minimums.—that’s why we surface the full expression (“Deficit/day = (Weekly_loss_kg × 7,700) ÷ 7 Target calories = Maintenance − Deficit/day”) directly above the interactive widget. When you embed that formula inside H2s or supporting paragraphs, you help both humans and crawlers understand what entity the page represents.
Execution matters as much as the math. Follow the built-in 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.. Each numbered instruction is short enough to scan on mobile but descriptive enough to satisfy Google’s Helpful Content guidelines. Encourage students to jot down units, double-check signs, and compare answers with the Example card to build confidence.
The Example section itself is packed with semantic clues: “Male, 34, 85 kg → goal 78 kg, Activity = Moderate, Weekly loss = 0.5 kg” leading to “BMR ≈ 1,810 kcal, Maintenance ≈ 2,806 kcal, Deficit ≈ 550 kcal/day, Target ≈ 2,256 kcal/day, Timeline ≈ 14 weeks.” Pepper similar narratives throughout your copy (and internal links from related guides) so canonical search intents are answered without pogo-sticking back to Google.
Quick retention checklist
- Speak the formula aloud (or annotate it) so the relationships stick.
- Write each step in your own words and compare with the numbered list above.
- Swap in new numbers for the Example to make sure the calculator (and your logic) handles edge cases.
- Link out to at least two related calculators to keep readers exploring your topical hub.
FAQ & notes
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.
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.
What formula does the Calorie Deficit Planner use?
One kilogram of fat stores roughly 7,700 kcal. Subtract the daily deficit from maintenance calories (BMR × activity) to get the intake target, but avoid going below medically supervised minimums.
How do I use the Calorie Deficit Planner?
Enter gender, age, height, current weight, and activity level to compute BMR and maintenance. Provide your goal weight and the weekly loss rate you’re aiming for (e.g., 0.5 kg). Read the daily deficit, calorie goal, and the estimated number of weeks and months to reach the target.