Estimate a realistic calorie deficit, target calories, and weekly weight-change range, then turn the result into a personalized ZenFit AI weight loss plan.
Check whether your current calorie direction supports fat loss and strength. Take the ZenFit Recomp Check →
Enter the basics that shape this estimate, then adjust the numbers after the calculator loads.
maintenance calories
body weight
deficit preference
activity level
The target is the maintenance estimate minus a daily deficit chosen from your requested weekly pace, with a floor applied in the public calculation. It is a starting estimate, not a guaranteed rate of loss or a medical prescription.
The tool estimates maintenance with the same BMR and activity approach, limits the calculated deficit to 22% of maintenance or the energy equivalent of the selected pace, and rounds the result to 25 kcal. The displayed target is not an exact energy need.
Review several weeks of trend, hunger, training performance, and adherence. If the result feels too aggressive or health context makes a deficit uncertain, seek qualified guidance instead of forcing the number.
Uses estimated maintenance calories and conservative percentage-based deficit ranges. It is a planning estimate, not a guarantee or medical prescription.
The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.
This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.
Next step
Use the quiz to connect this tool's estimate to workouts, meals, progress tracking, and AI coach context around your real week.
Many people start with a modest deficit rather than an aggressive one. The right target depends on adherence, body size, training, hunger, and health context.
No. It gives an estimate. Real outcomes vary with adherence, water weight, sleep, stress, medication, training, and many individual factors.
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