Calorie deficit calculator.
Weight loss comes down to eating below what you burn, held long enough to matter. This estimates a daily calorie target for a steady, sustainable pace.
How the target is set.
The calculator estimates your maintenance calories with the Mifflin-St Jeor equation and your activity level, then subtracts a fixed daily deficit for the pace you choose. A deficit of roughly 500 calories per day corresponds to about one pound per week for most people.
Slower is usually more sustainable. Very aggressive deficits tend to cost muscle, energy, and adherence, and the weight often returns. If the calculator produces a very low target, treat that as a signal to pick a gentler pace, not to eat less.
When the math is not the problem.
Most people who struggle with weight do not fail at arithmetic; they run into appetite. Hunger hormones push back against deficits, food noise gets louder, and willpower runs out before the goal arrives.
That is the biology clinician-guided GLP-1 protocols are used to support, alongside the diet and activity changes this calculator helps you plan. An online visit with a licensed provider determines whether one fits your health history.
More free tools.
Numbers are a starting point.
A licensed provider turns them into a plan: your health history, your goals, and a protocol prescribed for you, alongside diet and exercise.
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