Who this is for
People targeting fat loss with a realistic daily deficit.
Calorie Deficit Calculator
Calculate how many calories you need to eat daily to reach your goal weight. Auto-computes your TDEE, shows macro targets, and projects your weight over time.
How we calculate this - methodology, formulas & sourcesDaily calorie target
2101 kcal/day
TDEE: 2788 kcal/day - deficit of 688 kcal
kg
40kg180kg
kg
40kg180kg
cm
120cm220cm
1580
weeks
152
Daily calorie target
2101 kcal/day
TDEE: 2788 kcal/day - deficit of 688 kcal
TDEE
2788
kcal/day
Deficit
-688
kcal/day
Weekly
-0.6 kg
/week
Daily macro targets
Protein
150g
600 kcal
Carbs
244g
975 kcal
Fat
58g
525 kcal
Projected weight over 16 weeks
Moderate calorie deficit with high protein (2g/kg) to preserve muscle mass. Prioritises satiety and body composition.