Enter your current weight, goal weight, and activity level. Get your precise daily calorie target, deficit size, and an exact estimated date to reach your goal.
1 kg of body fat contains approximately 7,700 calories. To lose 0.5 kg/week you need a deficit of ~550 kcal/day.
A deficit of 500–750 kcal/day is safe and sustainable for most adults. Larger deficits increase risk of muscle loss, nutrient deficiencies, and rebound weight gain. As you lose weight your calorie needs decrease — recalculate every 4–6 weeks.
Combining a moderate deficit with resistance training preserves muscle mass, which keeps your metabolism higher throughout the process.