Your deficit, on a timeline — not just a daily number.
Enter your stats and goal weight. We show your daily calorie target, how long it will take, and a week-by-week weight timeline — with a safety floor so you never under-eat.
Pace — pick how fast you want to get there. Faster reaches the goal sooner but is harder to keep up.
Your daily calorie target
1729kcal / day
Math: BMR via Mifflin-St Jeor × activity factor, minus the chosen weekly deficit (1 kg fat ≈ 7,700 kcal). Re-check every 5 kg, because your maintenance drops as you lose weight.
Frequently asked questions
How is the daily calorie target calculated?▾
We estimate your basal metabolic rate with the Mifflin-St Jeor equation, multiply by an activity factor to get your maintenance (TDEE), then subtract the deficit for the pace you pick. One kilogram of body fat is roughly 7,700 kcal, so a 0.5 kg/week pace is about a 550 kcal/day deficit.
Why does it show a safety floor?▾
Below about 1,200 kcal/day for women and 1,500 for men, it becomes hard to get enough protein, vitamins and minerals. If your chosen pace would drop you under that, the target is capped there — a slower pace still reaches your goal, just a few weeks later.
How accurate is the timeline?▾
It is a straight-line projection from your inputs. Real loss is rarely linear: the first weeks move faster from water, then it tracks toward the pace. Re-check every 5 kg, because your maintenance drops as you get lighter.
Should I eat exactly that number every day?▾
A range works better than a single number and is less anxiety-inducing. Aim for your target with some daily flexibility; what matters is the trend over weeks, not any one day.
These figures are estimates from population formulas, not medical advice. If you are pregnant, managing a medical condition, under 18, or have a history of eating disorders, talk to a doctor before changing your diet.