Fat loss planning
Calories Per Day for Fat Loss
Fat loss depends on a consistent calorie deficit. Daily intake should be low enough to create progress, but high enough to sustain over time.
Common calorie strategies
- Small deficit = easier adherence
- Moderate deficit = balanced approach
- Large deficit = faster but harder
Calculator
Estimated TDEE
2240
Calories/day
Estimated daily deficit
550
Calories/day
Estimated target intake
1690
Calories/day
This is a planning estimate based on common energy-balance assumptions. Real-world weight loss varies based on adherence, water shifts, body composition, and metabolic adaptation.
Tip
Consistency matters more than precision. A smaller, sustainable calorie deficit often produces better long-term results than aggressive dieting.
Fat loss vs weight loss
Fat loss focuses on reducing body fat while preserving lean mass. This often requires a balanced deficit rather than an extreme one.
Sustainability first
The best calorie target is one you can follow consistently for weeks and months, not just days.