Calorie Deficit Calculator
A calorie deficit means eating fewer calories than you burn. This calculator converts your target rate of weight loss into a daily calorie target.
Daily deficit
550 kcal
Eat per day
1,950 kcal
Weekly deficit
3,850 kcal
Formula
≈ 7,700 kcal per kg of body fat (≈ 3,500 kcal per lb)How to use the Calorie Deficit Calculator
- 1Enter your maintenance calories (find them with the TDEE calculator)
- 2Choose your target loss rate per week
- 3Get your daily calorie target and estimated weekly loss
Frequently Asked Questions
How large should my calorie deficit be?
300–500 kcal per day is sustainable for most people — about 0.3–0.5 kg (0.7–1 lb) lost per week without excessive hunger or energy loss.
Is a 1,000 kcal deficit safe?
Only for heavier individuals and under medical supervision. Large deficits accelerate muscle loss and metabolic adaptation.