Fat Loss Thermodynamics
Calorie Deficit Calculator
Calculate the precise daily caloric reduction needed to reach your goal weight without triggering metabolic burnout. Read our deficit modeling standards on our Calculation Methodology page.
Measurement System
~3 months duration
Recommended Daily Target Intake
1,602kcal / day
Deficit: -917 kcal/day·Rate: ~0.8 kg (1.8 lbs) / week
Aggressive Timeline Warning: A deficit exceeding 800 kcal/day increases fatigue and muscle loss risk. Consider extending your timeline to 18 weeks for a smoother, more sustainable 15–20% deficit.
Projected Weight Loss Milestones
| Milestone | Projected Weight (kg) | Projected Weight (lbs) | Cumulative Fat Lost |
|---|---|---|---|
| Week 2 | 83.4 kg | 183.9 lbs | -1.6 kg |
| Week 4 | 81.8 kg | 180.3 lbs | -3.2 kg |
| Week 6 | 80.2 kg | 176.8 lbs | -4.8 kg |
| Week 8 | 78.6 kg | 173.3 lbs | -6.4 kg |
| Week 10 | 77 kg | 169.8 lbs | -8 kg |
| Week 12 | 75.4 kg | 166.2 lbs | -9.6 kg |
Calculation Disclaimer: For informational and planning estimates only; not medical advice. Consult a healthcare professional before initiating a caloric deficit. Read our full Medical Disclaimer and Calculation Methodology.
Generate Your 1602 kcal Meal Plan
Get high-satiety, high-protein recipes mathematically portioned to your exact 1602 calorie deficit target.
Generate 7-Day Deficit Meal Plan