Frequently Asked Questions
What is a safe daily calorie deficit?
A deficit of about 500 kcal per day (roughly 1 pound per week) is widely considered safe and sustainable for most people. Larger deficits are harder to maintain and can risk muscle loss.
Why does the calculator warn about intakes under 1,200 calories?
Very low calorie intakes can cause nutrient shortfalls and muscle loss and should only be attempted under medical supervision. This tool is for general information only and is not medical advice; consult your doctor before starting an aggressive diet.
How does the math work?
It assumes about 3,500 kcal of stored energy per pound of body weight (7,700 per kilogram), spreads your total target loss across the timeframe to find a daily deficit, then subtracts that from your maintenance calories.
Can I use it to gain weight?
Yes. If your goal weight is higher than your current weight, the result becomes a daily calorie surplus and a target intake above maintenance.
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General information only. Not medical advice.
Health & Medical Disclaimer: General information only. Not medical advice.
This calculator provides general health information only and is not medical advice. Results do not replace professional medical evaluation or diagnosis. Consult a licensed healthcare provider before making health decisions. Always seek immediate medical attention for emergencies.