A steadier way to lose weight
Compare calorie deficits. Choose a pace you can live with, and track the trend.
Add a meal or a weigh-in. Your records stay on this device until you choose to sync.
Compare formulas, set a pace and turn energy needs into a practical macro target.
Log meals and weigh-ins. Follow a smoother trend, with no pressure to make every day perfect.
Pro uses complete intake records and trend weight to make measured weekly adjustments.
A calorie deficit means eating less energy than you expend. A 15% reduction usually leaves more room for meals and recovery than a 25% reduction. The comparisons below use your estimated TDEE; a larger percentage is not automatically better. The calculator flags targets below your estimated BMR so you can reconsider the pace.
The date assumes your selected weekly rate continues. Real progress varies with water retention, appetite, activity and changing body weight. The 7,700 kcal per kg approximation is useful for planning, but it does not predict a fixed biological response. Update the plan using consistent records rather than compensating for a single high weigh-in.
One shared calculation engine, with a focus that fits your goal.
Start with a moderate target that supports adequate nutrition and training. Larger deficits can be harder to sustain. If a target is below BMR or causes persistent fatigue, review it with a qualified professional.
The calculator uses your selected pace. The tracking workspace instead uses the observed trend slope. A flat or contrary trend cannot support a meaningful arrival date.
