Calorie Deficit / Surplus Planner
Determine how many calories to subtract or add each day to hit your target weight on schedule. Provide current stats, goal, and timeframe to see the required daily adjustment.
Choose a realistic timeline—slower changes are easier to maintain.
Use your estimated TDEE from the calorie calculator or fitness tracker. This allows the tool to suggest a daily intake target.
Calorie Adjustment Plan
Total deficit
61600 kcal
Assumes 7,700 kcal per kilogram
Daily adjustment
−550 kcal/day
Weekly weight change
−0.50 kg/week
Suggested intake
Aim for approximately 1850 kcal/day to reach your goal in 16 weeks.
How to Use This Calculator
Estimate your maintenance calories
Use a calorie calculator or wearable to determine your TDEE. This value establishes the starting point before applying a deficit or surplus.
Set a realistic timeline
Healthy weight change is typically 0.25–1.0 kg (0.5–2 lb) per week. Longer timelines require smaller daily adjustments and are easier to maintain.
Track progress and adjust
Monitor body weight and energy levels weekly. If progress stalls, adjust calories or extend the timeframe while prioritizing nutrient density.
Formula
Total Energy = |Current Weight − Goal Weight| × Energy per Unit
Daily Adjustment = Total Energy ÷ (Timeframe Weeks × 7)
Goal Intake = Maintenance Calories ± Daily Adjustment
- Energy per kilogram ≈ 7,700 kcal; energy per pound ≈ 3,500 kcal.
- Subtract the adjustment for weight loss, add it for weight gain.
- Deficits over 1,000 kcal/day or rapid weight changes may be unsustainable—consult a health professional when in doubt.
Full Description
Weight change occurs when calorie intake differs from expenditure over time. A deficit leads to weight loss, while a surplus results in weight gain. This calculator converts your target weight change into the energy shift required and distributes it evenly across your chosen timeframe.
Combine sensible deficits with adequate protein, resistance training, and sleep to preserve lean body mass. Always consult healthcare professionals before starting aggressive diets, especially if you have underlying conditions.
Frequently Asked Questions
How accurate is the 3,500/7,700 kcal rule?
It is a long-standing estimate for body fat energy content. Actual results vary with metabolism, lean mass, and adherence, so treat outputs as guidelines.
What if the required deficit is very large?
Consider extending the timeframe, increasing activity, or using a smaller daily deficit. Extremely low calorie intake can impair health and performance.
Can I use this calculator for weight gain?
Yes. When goal weight exceeds current weight, the calculator provides a surplus target to support gradual gains.
Do I need to hit the exact number every day?
Aim for the weekly average instead of perfection. Flexibility improves adherence—focus on consistent habits over time.