Body Fat Goal Calculator
Find your goal weight and daily calorie deficit for a target body fat percentage
Enter your current weight and body fat percentage, your target body fat percentage, and how many days you have left, and this calculator shows the goal weight you'd hit by losing pure fat while holding on to every pound of muscle, along with total fat to lose and the daily calorie deficit it takes to get there. It's built for anyone planning a cut, plus trainers and fitness creators who want the goal expressed in hard numbers, and all calculations run in your browser with nothing sent to a server.
도구를 불러오는 중…
🔒 Everything runs 100% in your browser. Your files and input are never uploaded to any server.
How to use
- Enter your current weight (kg) and current body fat percentage (%)
- Enter your target body fat percentage (%)
- Enter the number of days left in your cut (your D-day)
- Your goal weight, total fat to lose, and required daily calorie deficit appear instantly at the top
FAQ
- How big a calorie deficit does losing 1 kg of body fat take?
- This calculator uses the common rule of thumb that roughly 7,700 kcal of deficit is needed to lose 1 kg of body fat.
- If I follow these numbers, will I lose fat without losing muscle?
- The math assumes an ideal scenario where lean mass is fully preserved. In practice, you'll need enough protein and consistent resistance training to actually hold on to muscle.
- Are my weight and body fat numbers stored on a server?
- No. Every calculation runs inside your browser, and none of your values are transmitted or saved anywhere.