Calculator
Calorie deficit & goal weight date
Maintenance calories by Mifflin-St Jeor, a deficit capped at a safe size, and the date you reach your goal.
Maintenance (TDEE)
2465 kcal
BMR 1793
Eat per day
1915 kcal
deficit 550 kcal
Goal kg ( kg to lose at kg/week)
20 weeks ·
Rate lowered to a safe deficit (max 25 % of maintenance or 1 000 kcal/day).
Cover the deficit with walking
Instead of eating less, brisk walking burns your kcal deficit in about a day at your weight. Most people do best with half from food, half from steps.
Calories burned walking →How the numbers are calculated
- BMR (Mifflin-St Jeor): 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women).
- Maintenance = BMR × activity factor (1.2 sedentary to 1.9 athlete).
- Deficit = weekly target × 7 700 kcal ÷ 7, capped at 25 % of maintenance and 1 000 kcal/day.
- Timeline = kg to lose ÷ weekly loss. Expect the first two weeks to run ahead of schedule (water) and plateaus later as maintenance drops.
Keep two or three strength sessions a week while cutting so the weight you lose is fat, not muscle. The 3-day fat-loss plan is a good default.
Frequently asked questions
How big should my calorie deficit be?
300–500 kcal/day for most people (0.25–0.5 kg per week). Above 25 % of your maintenance you lose muscle, feel terrible and rebound.
How long does it take to lose 10 kg?
At 0.5 kg per week about 20 weeks; at 0.75 kg per week about 14 weeks. Faster than 1 kg per week is rarely sustainable.
Is 1 kg of fat really 7 700 kcal?
Close enough for planning. Early weight loss includes water and glycogen, so the first weeks look faster than the maths.
Should I eat back exercise calories?
Your activity level already includes training. Only add food back on unusually long sessions (90+ minutes).
How much should I walk to lose weight?
A 75 kg person burns about 276 kcal per hour of brisk walking, so 60–90 minutes a day covers a 300–500 kcal deficit without changing your diet.