A calorie deficit is the foundation of fat loss: eat fewer calories than you burn and your body makes up the difference from stored fat. The tricky part is sizing it right. Too small and nothing happens; too aggressive and you lose muscle, feel terrible, and quit.
Enter your current weight, target weight, and deadline below. The planner estimates your maintenance calories with the Mifflin-St Jeor equation, then computes the exact daily calorie target to reach your goal on time. It also warns you if the required pace is unsafe. Once you know your number, split it into macros with our free macro calculator for weight loss.
Daily Calorie Planner
Set a weight goal and a deadline – get your exact daily calorie target.
How the math works
Step 1 – Maintenance: Mifflin-St Jeor BMR multiplied by your activity factor gives the calories that keep your weight stable.
Step 2 – Weekly change: (target weight – current weight) / weeks. Example: 75 kg – 80 kg over 10 weeks = -0.5 kg per week.
Step 3 – Daily adjustment: one kilogram of body weight holds about 7700 kcal (3500 kcal per pound), so daily adjustment = weekly change x 7700 / 7. A -0.5 kg/week pace means -550 kcal per day.
Step 4 – Target: maintenance + daily adjustment. Anything beyond 1000 kcal/day either way triggers the warning above.
Frequently Asked Questions
How many calories should I eat to lose weight?
A reliable starting point is about 500 calories below your maintenance (TDEE) per day, which leads to roughly 0.5 kg (1 lb) of fat loss per week. The planner above computes your exact target from your goal and deadline.
What is a safe rate of weight loss?
Most guidelines call 0.5 to 1 kg (1 to 2 lbs) per week safe and sustainable. Faster than that and you risk losing muscle, hormonal disruption, and rebound weight gain. If the planner shows its red warning, extend your timeline.
Can I use this planner to gain weight?
Yes. Set your target weight above your current weight and the planner computes a daily surplus instead of a deficit. Aim for a modest surplus of 200 to 300 calories per day for lean muscle gain with minimal fat.
Why does the planner show a warning?
The warning appears when your goal needs more than 1,000 calories per day above or below maintenance. That pace is aggressive and hard to sustain. Give yourself more weeks or check with a dietitian before attempting it.