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Fat loss · Free
Calorie Deficit Calculator
Pick an honest rate of fat loss and get the daily calorie target that makes it happen — plus a warning when the math pushes intake too low.
Daily deficit
550 kcal
Created by eating less, training more, or both.
Daily target
2,190 kcal
Below the floor of 1500 kcal
Time to target
10.0 weeks
≈ 70 days at this rate
1 kg of body fat ≈ 7,700 kcal. This assumes your activity estimate is accurate — real-world results vary, so adjust from your weekly weight trend.