Calorie Deficit Calculator – Weight Loss & Gain Planner
Set a goal weight and we'll calculate your daily calorie target, weekly pace, and the date you'll hit your goal — for losing or gaining.
Common questions
How big should my deficit be?
For most people, a 15–25% deficit is the sweet spot — fast enough to see real progress, slow enough to protect muscle and avoid hunger spirals. Aggressive deficits beyond 30% should only be used short-term and under guidance.
Why does fat loss slow over time?
As you lose weight, your TDEE falls — a smaller body needs fewer calories. Plus your NEAT may quietly adapt. Recalculate your TDEE every 4–6 weeks (or use our Adaptive TDEE tool) to keep your deficit on target.
Should I cycle calories?
Calorie cycling (e.g., higher on training days, lower on rest days) gives the same weekly average. It can help with adherence and gym performance but offers no automatic fat-loss advantage.