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 Calorie Deficit Planner

Calorie Deficit Planner

A calorie deficit occurs when you consume fewer calories than your body burns. This widget helps you plan a healthy and sustainable calorie deficit for weight loss.

Current Weight (kg)

Activity Level Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extra active (very hard exercise & physical job)

Deficit Level Mild (15% deficit) Moderate (20% deficit) Aggressive (25% deficit)

Your Calorie Deficit Plan

Maintenance Calories:

Deficit Calories:

Projected Weekly Loss:

Note: 1kg ≈ 7,700 calories. Individual results may vary.

Performance Tips:

• Combine with strength training to preserve muscle
• Prioritize protein (1.6-2.2g per kg of body weight)
• Adjust deficit based on energy levels and progress
• Take diet breaks every 8-12 weeks for metabolic adaptation