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Free fat-loss deficit tool: start from maintenance (TDEE), apply a light, moderate, aggressive, or custom daily calorie reduction, and optionally see a broad protein band from body weight (kg). Compare with a muscle-building surplus when you change phases.
Last updated: April 18, 2026
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Use your best estimate; our TDEE calculator can help if you do not have one yet.
Used for a broad protein gram band (1.6–2.2 g/kg)—leave blank if you prefer.
Plan
Target ≈ 1900 kcal/day: maintenance 2400 − moderate (~500 kcal) deficit (500 kcal). With your entered weight, a common protein band while cutting is about 120–165 g/day (1.6–2.2 g/kg)—not a prescription.
Target kcal / day
1900
Deficit
−500
Protein band (rule of thumb)
~120–165 g/day
Not medical advice. History of eating disorders, pregnancy, diabetes, or medications affecting appetite needs individualized care from licensed clinicians.
Light preset
~−300 kcal
Often easier to adhere to if hunger, training, or sleep are sensitive.
Often cited
~−500 kcal
A middle ground many coaches start from before adjusting by weekly trend.
Aggressive preset
~−750 kcal
Higher risk of fatigue and strength loss—monitor performance and recovery.
0–2000 kcal/day
Flexible
Match a plan from your dietitian or spreadsheet; we block targets below ~800 kcal/day.
Deficit + lifting
Better outcomes
Protein and resistance work help protect lean mass while fat drops.
Metabolism & NEAT
Update inputs
Maintenance falls as weight drops—plateaus often need a revised deficit or break week.
Default: 2,400 kcal maintenance, moderate deficit → about 1900 kcal/day target and ~120–165 g protein (from weight).
We take your estimated maintenance intake and subtract a daily deficit from presets or your custom value. If you enter body weight in kilograms, we show a broad protein gram range (1.6–2.2 g/kg) commonly discussed during fat loss—not a prescription. If the result would fall below about 800 kcal/day, we ask you to reduce the deficit or verify maintenance. Explore more fitness & lifestyle nutrition tools on the hub.
target kcal ≈ maintenance kcal − deficit kcal
optional protein band (g/day) ≈ bodyweight (kg) × 1.6 to 2.2
Need TDEE first? Use the TDEE calculator.
Get Custom Calculator for Your PlatformShare it with anyone planning a sustainable cut.
Suggested hashtags: #FatLoss #Calories #Diet #Fitness #Calculator