Calorie Deficit Calculator
20kg
to lose
917
cal deficit/day
24
weeks (~6 months)
Daily Targets
Target Calories
3734TDEE (maintenance)
2817Weekly Loss
0.8kgProtein Goal
162gWeight Comparison
Current: 90kg
Goal: 70kg
Milestone Timeline
89.2kg
Week 1
88.3kg
Week 2
87.5kg
Week 3
85.8kg
Week 5
81.7kg
Week 10
70kg
Goal
Safe Weight Loss Guidelines
Safe Deficit
500 calorie daily deficit = ~1 lb/week weight loss
Minimum Calories
Women should not go below 1200, men below 1500 calories/day
Sustainable Pace
1-2 lbs/week is sustainable and healthy for most people
Adjust as Needed
Recalculate as weight changes for continued progress