⚙️ Your details
📊 Your results
Enter your details and click Calculate to see your deficit plan and goal date.
⚠️ Heads up: Your planned intake is very low. Going below 1,200 cal/day (women) or 1,500 cal/day (men) can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Consider a less aggressive approach.
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Daily calorie deficit
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Weekly weight loss
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Total weight to lose
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Weeks to goal
Progress to goal
Milestones
Formula: 1 lb of fat ≈ 3,500 calories. Weekly deficit = daily deficit × 7. Weeks to goal = (lbs to lose × 3,500) / weekly deficit. Timeline assumes consistent deficit — actual results vary based on adherence, metabolism, and body composition changes.