Body & Energy
Calorie Deficit
Daily calorie target for a chosen weight-loss rate.
About you
kg
cm
yr
0.50 kg/wk
0.10.511.5
1.10 lb / week. Safe range: 0.25–1.0 kg/wk for most adults.
Daily target
1,700kcal / day
Maintenance (TDEE)
2,250kcal
Deficit
0.50 kg/wk × 7,700 ÷ 7
-550kcal
Eat
1,700kcal
12-week projection
More body & energy tools
TDEE Calculator
Total Daily Energy Expenditure — what you burn in 24 hours.
BMR Calculator
Basal metabolic rate — calories burned at rest.
Calorie Surplus
Daily calorie target for a chosen weight-gain rate.
Weight Loss Predictor
Project weight over time given intake + activity. Live chart.
Body Fat % (Navy)
Body fat estimate via the US Navy circumference method.
Ideal Body Weight
Range estimates from major formulas (Devine, Robinson, BMI).