Calorie Deficit Calculator
Find your daily calorie target to lose weight at a steady, sustainable pace.
How is a calorie deficit calculated?
A calorie deficit happens when you consume fewer calories than your body burns in a day (your maintenance level, or TDEE). This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, multiplies it by an activity factor to get your maintenance calories, then subtracts the daily deficit needed to hit your chosen weekly weight loss goal, since roughly 7,700 calories equals about 1 kg of body fat.
How much of a deficit is safe?
Losing 0.25 to 1 kg per week is generally considered a sustainable range for most adults. Faster weight loss increases the risk of muscle loss, nutrient deficiencies, and rebound weight gain. A moderate deficit paired with adequate protein intake and resistance training tends to produce better long-term results than an aggressive cut.
Tips for sticking to your calorie target
Tracking your food intake, prioritizing protein and fiber-rich meals, and adjusting your target every few weeks as your weight changes will help keep your deficit accurate over time. This is an estimate for informational purposes only and not medical advice.
Frequently Asked Questions
How many calories should I eat to lose 1 lb (0.45 kg) a week?
Since roughly 3,500 calories equals about 1 pound of body fat, a deficit of around 500 calories per day typically works out to about 1 lb of weight loss per week. Enter your stats and select a weekly goal above to see your personalized daily calorie target.
Why has my weight loss stalled (plateau)?
As you lose weight, your body requires fewer calories to maintain itself, so a calorie target that created a deficit early on can become closer to maintenance over time. Recalculating your target every few weeks, along with normal water retention and measurement fluctuations, usually explains most plateaus.
What is a safe rate of weight loss per week?
Most health guidelines suggest losing about 0.5 to 1 kg (roughly 1-2 lbs) per week is a sustainable pace for most adults. Faster loss increases the risk of muscle loss, fatigue, and rebound weight gain, so a moderate, steady deficit tends to produce better long-term results.
Is a calorie deficit or exercise more important for weight loss?
Weight loss ultimately comes down to being in a calorie deficit, and diet is usually the more efficient lever since it's easier to cut calories than to burn an equivalent amount through exercise. That said, exercise — especially resistance training — helps preserve muscle mass and improves overall health while you're in a deficit.
Does starving yourself speed up weight loss?
Extremely low calorie intake is not a safe or effective long-term strategy — it often leads to muscle loss, nutrient deficiencies, fatigue, a slower metabolism, and a higher chance of rebound weight gain. A moderate, sustainable deficit like the one this calculator estimates is generally a healthier and more effective approach.
How accurate are calorie deficit calculators?
Calculators like this one give a solid estimate based on established formulas, but individual metabolism, muscle mass, hormones, and activity tracking accuracy all introduce some variability. Use the result as a starting point, then adjust your calorie target based on how your actual weight trends over 2-3 weeks.
What's the difference between a calorie deficit calculator and a TDEE calculator?
A TDEE calculator shows your maintenance calories — what you'd eat to keep your weight stable. This calorie deficit calculator takes that same maintenance figure and subtracts the deficit needed for your chosen weight loss goal, giving you a direct daily target for losing weight instead of just maintaining it.