Goals & Deficit Calculator
Goal & Deficit Planner
Explore dates, deficits, food, and activity targets.
Date to goal weight
When will I reach my goal weight based on my food & activity?
Weight loss / week
How much could I lose per week with these calories?
Activity required
How much activity to hit a target weekly loss?
Food to target
How much food to hit a target weekly loss?
By a specific date
How much might I lose by a date?
Deficit needed
Daily deficit for a target weekly loss.
Activity factor:
Daily deficit
1,090 kcal
(BMR×factor + Activity) − Food
Weekly loss (kg/wk)
0.99
Weeks to goal
8.1
Estimated goal date
2025-12-28
Estimates assume 7,700 kcal ≈ 1 kg. Real-world results vary due to water, glycogen, and adherence.