Achieving your ideal physique requires more than just willpower – it requires precision. The Dr. Fitology Target Body Fat & Calorie Deficit Calculator is designed to streamline your journey to a leaner body by offering two personalized pathways.
-
In one mode, you simply provide your target body fat percentage and the timeframe (in weeks) you'd like to achieve it. The calculator then determines the daily calorie intake required to meet your goal within the desired period.
-
In the second mode, you provide your target body fat percentage and your daily calorie intake, and the calculator will estimate how many weeks you'll need to maintain that intake to achieve your body fat goals.
Using your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), this calculator leverages advanced formulas, including Deurenberg, Jackson & Pollock, or Dr. Fitology’s specific algorithm, to give precise estimates of your current and target body fat and muscle mass percentages. Whether your goal is shedding fat or optimizing lean body mass, this tool provides the data you need to plan effectively.
⚠️ Important Note:
As weight decreases, caloric needs drop, so adjusting daily calorie intake is essential for continued fat loss. A lower body weight reduces BMR and TDEE, leading to fewer calories burned at rest. Without adjusting intake, weight loss may stall due to adaptive thermogenesis. To avoid plateaus, monitor weight and adjust calories every 2-4 weeks or after losing 5-10 lbs (2-5 kg), while avoiding extreme deficits that could cause muscle loss and slow metabolism.