Set a daily calorie target and estimate weekly loss rate from maintenance calories, body weight, and deficit.
A calorie deficit means eating below maintenance. A deficit of ~15–20% (using 7,700 kcal ≈ 1 kg) gives steady, sustainable fat loss without crashing energy.
Target calories equal maintenance calories minus the selected percentage. Weight-change estimates use 7,700 kcal per kilogram as a rough planning conversion.
Keep your inputs consistent and compare weekly trends. Make small changes only after enough data accumulates.
Calculator results are estimates. Pregnancy, eating disorders, medical conditions, injuries, or concerning symptoms require qualified professional guidance.
Around 10–20% below maintenance suits most people, targeting roughly 0.5–1% of body weight lost per week. Faster rates risk muscle and energy loss.
Water shifts, inconsistent tracking, or an overestimated maintenance can mask progress. Compare a 2–4 week trend, not single days.
RizzFit builds your workouts, calories, and macros around your goal — and adapts as you progress.