Step 10 The outcome · 4 min
Will the weight move?
Turn a daily surplus or deficit into a realistic twelve-week weight trajectory.
Take the number from the calculator, eat a little under or over it, and watch where it lands in 12 weeks.
Daily calories vs maintenance −500 kcal
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Starting weight 80 kg
≈ 7,700 kcal is about 1 kg. Day-to-day scale jumps are water and food weight, not fat.
74.5 kg
weight after 12 weeks
−5.5kg
total change
−0.45kg/wk
−0.57% of bodyweight