Deficit Plan
Daily deficit
481 kcal
Target intake
1,919 kcal/day
Weekly rate
0.44 kg/week
Total change
7 kg
Energy model: 7,700 kcal ≈ 1 kg body mass change (planning approximation).
Calorie Deficit Calculator
Estimate required calorie deficit and timeline pacing for a bodyweight change target.
Method
Uses an energy-balance planning model where 1 kg body mass change is approximated as 7,700 kcal.
Method sourceHow To Use This Calculator
- Set your inputs with real body or training data.
- Confirm metric or imperial units, then run the calculation.
- Review the output ranges and method assumptions before deciding.
- Re-run with conservative and aggressive assumptions to compare outcomes.
- Save your assumptions with a shareable URL, then compare one conservative and one aggressive scenario before acting.
Frequently Asked Questions
Which formula is used here?
Uses an energy-balance planning model where 1 kg body mass change is approximated as 7,700 kcal.
Can I use metric or imperial units?
Yes. This tool supports both metric and imperial units and remembers your preference.
Is this medical advice?
No. This tool provides general fitness estimates and should not replace medical guidance.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
Can I switch between metric and imperial units?
Yes. Every tool supports both systems and remembers your preference in localStorage.