🧰 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)Weeks68.070.072.074.076.078.080.00123456789101112
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