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Calorie Deficit Calculator

Estimate required deficit and timeline to reach your target weight.

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Clinical Accuracy

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Recommended: 300–600 kcal/day for sustainable loss

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Research Reference

biotechScientific Method

Converts goal weight delta into required total and daily energy deficit with adaptation guardrails.

Hall KD et al. (2012)

Am J Clin Nutr.

PMID: 22585835Read paperopen_in_new
Disclaimer: Timelines are estimates based on ~7,700 kcal per kg fat. Metabolic adaptation and individual factors will affect actual results. Avoid deficits below 1,200 kcal/day without medical supervision.