Set a fat-loss pace and calculate daily deficit, target intake, scenario plans, and a 12-week projection.
Run the planner to view intake target, scenario comparison, and projected 12-week weight trend.
This tool converts your weekly fat-loss goal into a practical daily deficit and intake target, then stress-tests that plan against strategy choices and safety floors. It also provides scenario comparisons and a 12-week projection so you can choose a pace you can actually sustain.
Step 1
Estimate maintenance calories from metabolism and activity level.
Step 2
Convert weekly fat-loss pace into a daily calorie deficit target.
Step 3
Apply conservative, balanced, or aggressive strategy modifiers.
Step 4
Review safety flags, goal timeline, and 12-week weight projection.