Recovery Time Calculator — evidence-based tool to check your recovery time. Includes formula, tips, and interpretation guide.
Daily deficit needed = (Weight to lose in kg × 7,700 kcal) ÷ Number of days
Daily calorie target = TDEE − Daily deficit
Worked example: 78 kg male targeting 73 kg (5 kg loss) in 10 weeks (70 days). Required deficit = (5 × 7,700) ÷ 70 = 38,500 ÷ 70 = 550 kcal/day. If TDEE = 2,650 kcal, daily target = 2,650 − 550 = 2,100 kcal/day. This is comfortably above the minimum safe intake of 1,500 kcal/day for adult males, making the goal feasible. Rate of loss: ~0.5 kg/week.