Estimate how long it will take to reach your goal weight using different deficit sizes.
For many adults it is, but your ideal deficit depends on body size, activity, and goals.
As you lose weight, your maintenance calories drop—recalculate periodically.
Calculate total daily energy expenditure and maintenance calories.
Try calculator →Estimate daily calorie needs for maintenance, loss, or gain.
Try calculator →Build a weight change plan with a target date.
Try calculator →Find a sustainable rate of fat loss based on body composition.
Try calculator →Learn how calories drive maintenance, loss, and gain.
Explore guide →Set protein, carb, and fat targets with confidence.
Explore guide →Understand BMI, body fat, and lean mass metrics.
Explore guide →Use heart-rate zones to train smarter.
Explore guide →