Plan a sustainable daily calorie deficit and weekly weight-loss rate. Enter maintenance calories and a preferred adjustment to plan a practical daily target.
Complete the form and select “Calculate result.” Your measurements never leave this page.
A transparent overview of the inputs, method, and appropriate interpretation.
It applies the chosen percentage to maintenance calories to create a controlled daily target, then translates the difference into a theoretical weekly weight-change estimate.
Percentage-based calorie adjustmentClear answers to help you understand and use your estimate.
Yes. It is free, runs in your browser, requires no account, and does not store the measurements you enter.
No. This result is an educational estimate, not a diagnosis or treatment recommendation. A qualified professional can interpret it within your complete health and training context.
Water balance, adherence, activity, adaptive changes, food tracking, and the approximate energy value of tissue all affect real weight change.
Recalculate when your maintenance estimate or selected adjustment changes. Use the result as a planning reference rather than a guaranteed rate of weight change.
Read our calculation methodology →Still have questions? Explore the guides ↗