Caloric Deficit Planner

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Forecast your exact targeted weight goal date based on daily caloric deficits.

Current Weight (kg)

Target Weight (kg)

Daily Calorie Deficit Size (kcal)

Healthy Deficits vs Crash Dieting

Creating extremely high caloric deficits (above 1000 kcal per day) causes severe downregulation of thyroid activity, loss of lean skeletal muscle, and increases food binge cravings. Safe and sustainable deficits average **300 to 700 calories** daily.

자주 묻는 질문

There are approximately 7700 calories stored in 1 kilogram of fat tissue.

You can prevent muscle loss by eating high protein (1.8-2.2g per kg) and continuing heavy resistance training.