Free tools · Nutrition & Energy
Calorie Deficit Calculator
Free · No signupDaily calorie target, projected timeline, and a realistic weekly rate. Works for cuts and slower fat loss.
Your stats
Daily target
2204kcal/day
551 kcal below TDEE
BMR
1778 kcal
TDEE
2755 kcal
Protein
176 g
At this rate, a move toward your goal is on the order of 16 weeks (around Jan 6, 2027). Treat it as a window, not a promise.
Questions
How big should a calorie deficit be?
A moderate 15–20% below maintenance is a common lifting default. Larger deficits lose weight faster and cost more training quality. This tool caps the aggressive preset at 25%.
Why is the timeline a range?
Bodies compensate, weekends happen, and scale weight is noisy. Hammr’s Weight Insights widen the ETA when the data is sparse instead of faking a precise date.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
Weight Loss Calculator
Pick a weekly rate and goal weight. Get a calorie target and a date range — not a fake exact day.
Cutting Calculator
Calorie and protein targets for a fat-loss phase, plus an estimated weekly rate that protects training.
TDEE Calculator
Estimate total daily energy expenditure from Mifflin-St Jeor, Harris-Benedict, or lean-mass formulas. Free, no signup.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.