// 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.
Check eligibility →