🧰 Toolbox

Calorie Deficit & Weight Projection Calculator

Personal Information

BMI:26.1 – Overweight
18.525303540
UnderweightNormal weightOverweightObesity (Class 1)Obesity (Class 2)Severe Obesity (Class 3)
Height: 175 cm

Maintenance Calories (TDEE)

2,711 calories/day

Based on your BMR of 1748.75 calories

Recommended Macronutrients

271g

Carbs

203g

Protein

90g

Fat

Projection Settings

12 weeks

Weight Projection Over Time

Weight (kg)Date68.070.072.074.076.078.080.0Apr 20May 4May 18Jun 1Jun 15Jun 29Jul 13
No Deficit250 cal/day500 cal/day750 cal/day1000 cal/day

Projected Results

250 cal/day deficit

Daily calorie target: 2,461 cal

Final weight: 77.3 kgTotal loss: −2.7 kgWeekly loss: 0.23 kg/weekFinal BMI: 25.2 – Overweight

Recommended daily macros:

246g

Carbs

185g

Protein

82g

Fat

500 cal/day deficit

Daily calorie target: 2,211 cal

Final weight: 74.5 kgTotal loss: −5.5 kgWeekly loss: 0.45 kg/weekFinal BMI: 24.3 – Normal weight

Recommended daily macros:

221g

Carbs

166g

Protein

74g

Fat

750 cal/day deficit

Daily calorie target: 1,961 cal

Final weight: 71.8 kgTotal loss: −8.2 kgWeekly loss: 0.68 kg/weekFinal BMI: 23.5 – Normal weight

Recommended daily macros:

196g

Carbs

147g

Protein

65g

Fat

1000 cal/day deficit

Daily calorie target: 1,711 cal

Final weight: 69.1 kgTotal loss: −10.9 kgWeekly loss: 0.91 kg/weekFinal BMI: 22.6 – Normal weight

Recommended daily macros:

171g

Carbs

128g

Protein

57g

Fat

Important Notes:

  • Calculations are based on estimates that 1 kg of body fat = 7700 calories (or 1 lb = 3500 calories).
  • A safe rate of weight loss is generally 0.5–1 kg (1–2 lbs) per week. Faster weight loss may be difficult to maintain.
  • The calculator prevents projections below healthy BMI levels (18.5) and deficit levels above 40% of your TDEE.
  • Actual results may vary based on individual metabolism, muscle mass, water retention, and other factors.
  • Always consult with healthcare professionals before starting any weight loss program, especially for deficits above 500 calories/day.

Home Workout Suggestions (Alternate Days)

Day 1 – Upper Body

  • • Push-ups: 3 × 15
  • • Dumbbell rows: 3 × 12
  • • Shoulder press: 3 × 12
  • • Tricep dips: 3 × 15

Day 2 – Lower Body

  • • Squats: 3 × 20
  • • Lunges: 3 × 12 each
  • • Glute bridges: 3 × 15
  • • Calf raises: 3 × 20

Day 3 – Core & Cardio

  • • Plank: 3 × 45s
  • • Mountain climbers: 3 × 30s
  • • Bicycle crunches: 3 × 20
  • • 30 min brisk walk/jog