Set your deficit as a percentage of maintenance, then see exactly how much you'd lose over 4, 8, and 12 weeks at that rate.
Your calorie target at this deficit — the gap below maintenance is what drives the loss.
| Timeframe | Total deficit | Est. weight lost |
|---|
Estimates use the ~7,700 kcal-per-kg rule of thumb and assume the deficit holds steady, which real life rarely does perfectly — treat these as directional, not a guarantee. Deficits above 25% get harder to sustain and can affect energy, mood, and training performance.
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