Calorie Deficit
Calculator
Enter your stats and goal weight, choose your pace, and get your exact daily calorie target — plus a projected timeline to reach your goal.
| Daily Deficit | Weekly Loss | Calories/Day |
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What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns (TDEE). A deficit of 3,500 kcal equals approximately 0.45kg (1lb) of fat loss. So a 500 kcal/day deficit creates a 3,500 kcal weekly deficit — about 0.5kg/week of fat loss.
How fast should I lose weight?
Most health professionals recommend 0.5–1kg per week as sustainable. Losing faster risks muscle loss, nutritional deficiencies, fatigue, and rebound weight gain. Slower is almost always better — it preserves muscle, keeps hunger manageable, and is far more likely to stick long-term.
Why does weight loss slow down?
As you lose weight, your TDEE decreases — a lighter body burns fewer calories. This is why the same deficit produces slower loss over time. Update your numbers every 4–6 weeks as your weight changes to keep your targets accurate.
Pair with your macro targets
Knowing your calorie target is step one. Use the Macro Calculator to split those calories into protein, carbohydrate, and fat targets — high protein during a deficit is especially important to preserve lean muscle mass.
Calculate the exact calorie deficit needed to reach your weight goal by your target date.