Calorie Deficit Planner

Set a weekly target and get a daily calorie goal with an estimated timeline.

TDEE Daily Calories

Inputs

Known TDEE (kcal/day)

Don’t know it? Use the TDEE calculator first.

Goal

Target weekly rate

0.25 lb/wk 0.5 lb/wk 1 lb/wk

Approx. 1 lb ≈ 3500 kcal.

Current weight (lb)

Target weight (lb)

Daily calorie target

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Weekly change

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Estimated weeks

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Estimated date

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Guidance

Choose a conservative rate (0.5 lb/wk) for sustainability. Avoid deficits >1000 kcal/day without medical supervision.

Important: This planner provides estimates and is not a substitute for professional medical advice.