Calorie Surplus / Deficit Planner

Estimate a practical calorie target based on your maintenance intake, goal, and timeline.

Your rough daily calories to maintain current weight.
Choose the direction you want to move.
More aggressive plans can be harder to maintain.
Used to keep the target in a practical range.
Helps shape a more realistic calorie adjustment.
Useful for fat loss or muscle-focused phases.
How we calculate

We start from maintenance calories and apply a calorie surplus or deficit based on your goal and preferred pace, while keeping the target in a practical range.