Calories & Energy
Calorie Deficit Safety Checker
See whether your planned calorie cut is conservative, moderate, aggressive, or too aggressive for recovery and consistency.
How to use this tool
This calculator compares your planned intake to your maintenance calories, then estimates your weekly rate of loss.
- Maintenance calories (kcal/day): how much you need to eat to keep your weight roughly stable (no gain, no loss).
- Planned calories (kcal/day): how much you plan to eat during your fat-loss phase.
- Body weight: used to keep the estimate realistic for your size.
Simple example: if your maintenance is 2400 and planned intake is 1900, your deficit is 500 kcal/day. Over a week, that is roughly 3500 kcal, or about 0.45 kg/week for many people.
Note: this is a planning estimate. Real change depends on sleep, adherence, activity swings, stress, and water retention.
