Calorie Deficit Calculator
Enter your current weight, goal weight, and TDEE. See your daily calorie target, deficit, projected timeline, and exact goal date — for cuts and bulks.
Your Timeline
Milestones from today to goal.
Tips to hit your goal
Evidence-based guardrails for this phase.
How It's Calculated
The 3,500 calories per pound (7,700 per kilogram) rule is a useful approximation, not an exact law. Real fat loss is slightly slower over time because your TDEE drops as you lose weight — expect the actual timeline to run 5–15% longer than predicted. Re-run the math every 2–4 weeks based on how the scale actually moves.
Protein matters. In a deficit, eating 0.8–1 g of protein per pound of bodyweight preserves muscle mass. In a surplus, the same protein target maximizes lean gain over fat gain.
More Free Tools
Is the scale actually dropping fat?
Weight loss isn't always fat loss. GainFrame uses AI to track your body fat, FFMI, and muscle scores from a photo — so you know if your cut is working the way you think.
- Track body fat % alongside scale weight
- See if you're losing fat or muscle
- Photo-based progress across weeks
- Free to start, no signup required
