Build Tool
Calorie Goal Planner
Target weight + deadline in, safe daily calories out. No crash diets, no starvation plans.
Heads up: your chosen deadline needs a 550 kcal daily deficit, which is aggressive. This planner caps deficits at 750 kcal/day and never goes below 1500 kcal/day — crash timelines cost muscle, energy and hair, and the weight usually returns. The ≈16-week pace above is the version that actually sticks.
Based on ≈7,700 kcal per kg of body weight. Real bodies adapt as you lose or gain, so re-check your maintenance every 4–5 kg of change.
General information for healthy adults — not medical advice. If you have a medical condition, are on medication, or anything feels off, talk to a doctor before acting on numbers from any calculator.
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