Body Fat Diet Goal Calculator
Calculate target weight and daily calorie deficit for your fat-loss goal
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🔒 Everything runs 100% in your browser. Your files and input are never uploaded to any server.
Enter your current weight, current body fat percentage, target body fat percentage, and remaining diet days to find your target weight, total fat to lose, and the daily calorie deficit needed — assuming your lean mass stays fully intact. It's handy for anyone planning a cut, plus trainers or fitness creators who want concrete numbers for a goal, and every calculation runs locally in your browser with nothing sent to a 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 remaining until your goal (D-day)
- See your target weight, total fat to lose, and required daily calorie deficit update instantly
FAQ
- How much of a calorie deficit is needed to lose 1kg of fat?
- This calculator uses the common estimate that roughly 7,700 kcal of deficit is needed to lose 1kg of body fat.
- Will I lose fat without losing muscle if I follow this exactly?
- The math assumes your lean mass is perfectly preserved. In practice you need enough protein intake and resistance training alongside the deficit to actually prevent muscle loss.
- Is my weight and body fat data stored anywhere?
- No, all calculations happen entirely in your browser and nothing you enter is sent to or stored on a server.