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 one is a quick way to double-check your work or handle a related question without starting from scratch.
Deep dive & study plan
Calorie Deficit Planner: Shows the deficit, calorie target, and timeline needed to reach a goal weight. It's built around calorie deficit, weight loss, tdee, so you can go from a raw question to a checked answer without switching tools.
The math behind it: 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. The core relationship is Deficit/day = (Weekly_loss_kg × 7,700) ÷ 7 Target calories = Maintenance − Deficit/day, shown above the calculator so you can see exactly how your inputs turn into the result.
To use it well: (1) Enter gender, age, height, current weight, and activity level to compute BMR and maintenance. (2) Provide your goal weight and the weekly loss rate you’re aiming for (e.g., 0.5 kg). (3) Read the daily deficit, calorie goal, and the estimated number of weeks and months to reach the target. Keep your units consistent as you go, and re-run a case you already know the answer to — it's the fastest way to catch a typo before it throws off a result you're relying on.
Worked example: entering Male, 34, 85 kg → goal 78 kg, Activity = Moderate, Weekly loss = 0.5 kg returns BMR ≈ 1,810 kcal, Maintenance ≈ 2,806 kcal, Deficit ≈ 550 kcal/day, Target ≈ 2,256 kcal/day, Timeline ≈ 14 weeks. Try swapping in your own numbers next, especially a case you're unsure about, before you use this for something that matters.
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.
- Check at least one related calculator below — it's the fastest way to confirm your numbers still line up from a different angle.
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.