Calorie deficit calculator
A calorie deficit means eating fewer calories than you burn. This finds a daily target for your chosen rate of weight loss.
Fill in the fields above and press Calculate.
How it’s calculated: Target = TDEE − (weekly loss kg × 7,700 kcal ÷ 7 days). Estimates for educational use — not medical advice.
Frequently asked questions
- How big a calorie deficit is safe?
- A moderate deficit of ~300–500 kcal/day is sustainable for most people. Larger deficits lose weight faster but are harder to maintain and can reduce muscle.
- How many calories is 1 kg of fat?
- Roughly 7,700 kcal, so a 1,100 kcal/day deficit corresponds to about 1 kg of fat loss per week — an aggressive pace for most people.
- Why did I stop losing weight?
- As you lose weight your TDEE falls, so the same intake becomes less of a deficit. Recalculate every few kilograms and adjust.