Daily burn (TDEE)–
Eat about–
Daily deficit–
Time to goal–
How it works
- About 7,700 kcal of deficit is roughly 1 kg of body fat, so 0.5 kg a week is about 550 kcal a day under your burn.
- The target never goes below 1,500 kcal (men) or 1,200 kcal (women), common minimums without medical supervision.
- Weight loss slows as you get lighter because your burn drops. Recalculate every 4–5 kg.
- On GLP-1 type drugs appetite drops a lot; the risk is eating too little protein, not too many calories. See the protein calculator.
Burn uses Mifflin–St Jeor with activity factors. The 7,700 kcal/kg figure is a rule of thumb; real loss early on includes water.