Calorie deficit calculator for a cut you can sustain.
Estimate your daily calorie target, weekly weight-loss pace, and time to goal. Then let Forge AI help you log food, protect protein, and keep training aligned with the cut.
Enter your plan
Cut estimate
Target calories2,260
Daily deficit490
Weekly loss1.4 lb
Estimated timeline7 weeks
Avoid cutting below recovery. If workouts, sleep, or hunger get ugly, the deficit is probably too aggressive.
Forge AI angle: the calculator gives you a target, but the app closes the loop by showing whether your food logs, protein, workouts, and weight trend actually support that target.