// FREE TOOL · FROM VIVE
A deficit that actually sticks.
Turn your maintenance calories into a clear, sustainable daily target. Pick a pace. We'll do the math.
DAILY TARGET
2,112 kcal
−550 kcal · Maintenance 2,662 kcal
~3,850 kcal weekly deficit, roughly 0.5 kg of fat per week.
ESTIMATED TIME TO GOAL
20 weeks
Losing 10.0 kg at this pace.
MAINTENANCE
2,662 kcal
Your TDEE
WEEKLY DEFICIT
3,850 kcal
≈ 0.50 kg fat/week
// FAQ
Good to know
Why 7,700 kcal per kg?+
That is the widely used energy-density approximation for a kilogram of body fat, used to translate a calorie deficit into an expected rate of loss.
Which pace should I choose?+
0.5 kg/week is a well-tolerated standard pace for most people. Faster paces mean a bigger deficit, which can be harder to sustain and may cost more muscle: a physician-supervised plan (like GLP-1 therapy) can support a faster, better-preserved pace.
Is this the same target GLP-1 patients use?+
GLP-1 medication reduces appetite so this deficit feels easier to hit, not different in the underlying math, the calories in/out principle stays the same.
Ready to put this into action?
Take our 3-minute assessment and a licensed physician will confirm the right treatment for you.
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