Calorie Deficit Calculator
Pick your pace and get a daily calorie target, plus the date you could reach your goal.
How active are you?
How fast do you want to go?
Eat about this much each day
You could reach 65 kg
…
in about 10 weeks, losing 5.0 kg.
Turn your number into a plan
A good place to start: Personal Home Training
Pair your calorie target with three short sessions a week. Strength work helps you keep muscle while you lose fat.
An estimate for healthy adults, not medical advice. If you're pregnant, under 18 or managing a health condition, check with your doctor.
The science
First we estimate your maintenance calories (TDEE) from your BMR and activity level.
Losing about 1 kg of body fat takes a deficit of roughly 7,700 calories, so 0.5 kg a week means eating about 550 calories a day below maintenance.
We never suggest going below 1,200 calories a day for women or 1,500 for men, or below your BMR, without medical supervision. If your pace would need that, we slow it down and tell you.
Source: Mifflin–St Jeor (1990) for BMR; the 7,700 kcal per kg rule of thumb for body-fat energy.
Book a session
Your first rep starts here.
We’ll call to confirm your coach, talk through your goals and send you a private video link.
- Live on video, from anywhere
- Coach matched to your goals
- No long-term contracts
Calorie Deficit Calculator: common questions
Quick answers about how to read your result.
0.25 to 0.75 kg a week is a sustainable pace for most people. Faster loss is harder to keep up and more likely to cost muscle.