300-Calorie Daily Deficit Over 24 Weeks

A sustainable 300-calorie daily deficit over 24 weeks projects to about 14 pounds of total fat loss.

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How to use this tool

Enter daily calorie needs (tdee), daily calorie intake and projection weeks in the fields above.
Results update instantly as you type — or click Calculate.
Read your weekly deficit and the full breakdown beneath it.

See how a small, sustainable daily calorie deficit adds up to significant weight loss over 24 weeks.

Frequently asked questions

What is TDEE?: Total Daily Energy Expenditure — the total calories you burn per day including exercise and daily activity. Use a TDEE calculator if you don't know your number.
Can I also project a surplus (muscle gain)?: Yes — enter an intake higher than your TDEE. The deficit will be negative, representing a surplus, and weight change will be positive.