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DeficitPlan
3500 kcal ≈ 1 lb — project weight loss over any number of weeks.
A pound of body fat stores approximately 3,500 kcal of energy — so a consistent daily deficit of 500 kcal works out to about one pound lost per week, which is the arithmetic this calculator projects forward.
Real weight loss varies with water retention, muscle changes, and metabolic adaptation, so treat this as a reasonable planning estimate rather than a precise prediction.
Daily energy expenditure with personalised macro splits.
OpenBody mass index with healthy-range guidance.
OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenStandard rule: 3500 kcal ≈ 1 lb of fat.
What you entered
Daily calorie target
2500 − 500 kcal deficit= 2000 kcal/dayWeekly fat loss (3,500 kcal ≈ 1 lb)
(500 × 7) ÷ 3500= 1.00 lb/weekTotal loss over 12 weeks
1.00 × 12= 12.0 lbResult
Daily calorie target: 2,000 kcal
At this deficit, expect to lose about 12 lb over 12 weeks. Deficits much steeper than this risk muscle loss and rebound — a moderate, sustained deficit works better long-term than an aggressive one.