Calorie deficit calculator with target date
Enter your maintenance calories (TDEE), planned intake, current and goal weight to see the daily deficit, the expected time and the arrival date.
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How to use it
- Enter maintenance calories (tdee), planned daily intake, current weight, goal weight and start date.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Daily deficit = maintenance calories - intake. Days = (current weight - goal weight) × 7700 ÷ daily deficit, rounded up. Weekly loss = deficit × 7 ÷ 7700 kg.
Example
Inputs: Maintenance calories (TDEE) = 2,500 kcal/day, Planned daily intake = 2,000 kcal/day, Current weight = 80 kg, Goal weight = 75 kg, Start date = 2026-09-30. Result: Daily deficit: 500 kcal/day; Expected loss per week: 0.45 kg; Expected time: 77 days.
Limits and caveats
- 7700 kcal per kg is a common estimate for body fat; real loss usually slows because maintenance calories fall as you lose weight.
- The first weeks can look faster because of water loss.
- A very large deficit should be supervised by a doctor or dietitian.
Questions about this tool
How do I find my maintenance calories?
It is the intake that keeps your weight stable. Estimate it with a TDEE calculator or by logging food and weight for two steady weeks.
Why 7700 kcal per kg?
One kilogram of body fat holds roughly 7700 kcal, so it is the usual figure for turning a deficit into weight.
What daily deficit is moderate?
Many guidelines mention about 500 kcal a day, which is close to half a kilogram per week.