Your target,and your timeline.
Set a goal weight and a pace, and get the daily calories to hit it plus how long it should take. Built on your maintenance calories, with a safety floor.
Based on about 3,500 calories per pound of fat and a conservative intake floor. This is an estimate, not a medical plan. Aggressive rates suit fewer people. Talk to your healthcare provider before a large deficit.
A deficit you can actually keep.
Weight loss comes down to eating below the calories you burn. The calculator estimates your maintenance level from your stats and activity, then subtracts the deficit needed for the weekly rate you pick.
It uses the rough rule that a pound of fat is about 3,500 calories, so a 500-calorie daily deficit is roughly a pound a week. That rule is an approximation, and your metabolism adapts as you lose, which is why the timeline is an estimate.
The tool will not push intake below a conservative floor, because very low calories are hard to sustain and can cost muscle. For aggressive goals, talk to a healthcare provider, and log your meals in the free calorietrack.ai web app to keep the deficit honest.
Questions, answered.
Keep reading.
Make the deficit real.
calorietrack.ai. Snap a meal to track every day against your target. Free on the web, no signup.