Calorie Deficit Calculator
Turn your maintenance calories and weekly weight-loss goal into a clear, daily calorie deficit and target intake for steady, sustainable fat loss.
Calorie Deficit Calculator
Set your deficit around a realistic weekly loss rate
Your TDEE — the calories that keep your weight stable
A safe, sustainable rate is typically 0.5–1 lb (0.2–0.5 kg) per week
Your Plan
Complete the form to see your deficit
Daily deficit, target intake, and projected loss
A calorie deficit means consuming fewer calories than your body burns. When that gap is consistent, your body draws on stored fat to make up the difference, producing weight loss over time.
A pound of body fat represents roughly 3,500 calories of stored energy. A 500-calorie daily deficit therefore adds up to about 3,500 calories — and about 1 lb of loss — per week.
- 1Start at 0.5%–1% of body weight per week — most people can sustain this while retaining lean mass.
- 2Keep protein high (1.6–2.2 g/kg of body weight) to protect muscle during the cut.
- 3Reassess every 2–4 weeks — as you lose weight, your maintenance calories drop and the same intake becomes a smaller deficit.
Health Note
This calculator provides estimates for educational purposes only and is not medical advice. If you have a medical condition, take medication, or have a history of disordered eating, consult a healthcare professional before changing your calorie intake.