600-Calorie Daily Deficit Over 20 Weeks

A 600-calorie daily deficit over 20 weeks projects to about 24 pounds of fat loss while remaining sustainable.

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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.

Project your total weight loss over 20 weeks with a steady 600-calorie daily deficit.

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.