Prime AdaptAdapt to your prime.Free tool
Calorie Deficit Calculator: daily target and a realistic timeline
Enter your maintenance calories, current and goal weight, and a pace to see a daily target and an estimated timeline.
Already know your numbers? Start tracking free in Prime Adapt →Already on Android? Get the Prime Adapt app on Google Play →Questions people ask
How is the timeline worked out?
It uses the common approximation that about 7,700 kcal equals 1 kg of body fat, so a 500 kcal daily deficit is roughly 0.45 kg a week.
Why might it take longer?
Energy needs fall as weight drops and water weight fluctuates, so progress usually slows over time. Your weigh-in trend shows the real rate.
Is a bigger deficit better?
Not usually. Larger deficits are harder to keep up and make it harder to keep muscle; many people do best at a moderate pace. This calculator never suggests eating below 1,200 kcal a day.
Who should get personal advice instead?
Anyone who is pregnant or breastfeeding, under 18, has a history of disordered eating, or has a medical condition should get advice from a health professional.