Live tool/tool/calorie-deficit-planner
Back to galleryCalorie Deficit Planner
Estimate maintenance calories, a practical cutting target, and a protein goal based on your body stats and activity level.
HealthNutritionTracking
Maintenance
2783 cal
Target intake
2283 cal
Daily deficit
500 cal
Protein target
130 g
Planning note
Target calories are floored at 1500 per day to avoid unrealistic crash dieting in this quick estimate.