Slow Cut: 300-Calorie Deficit Over 20 Weeks
A gentle 300-calorie daily deficit over 20 weeks produces about 12 pounds of fat loss with minimal muscle loss risk.
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.
A small deficit preserves more muscle during weight loss — see the gradual but steady fat loss from a 300-calorie daily deficit over 20 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.