Deficit Formula
Daily Deficit = WeeklyLoss(lbs) × 3500 ÷ 7; Target = Maintenance − DailyDeficit
This estimate is a planning tool. Keep intake, protein, and resistance training balanced for sustainable fat loss.
Fitness & Health
Calorie Deficit Calculator
Find a realistic daily calorie target to lose weight at your preferred pace.
Weight-Loss Inputs
kcal/day
lb/week
Daily Calorie Target
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kcal/day
Daily Deficit
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Estimated 12-Week Loss
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