How to use the Calorie Deficit Calculator
- Enter your details, activity level and goal weight.
- Choose a weekly weight loss rate.
- Press “Calculate” to see daily calories, the deficit and an estimated timeline.
How the deficit is calculated
About 7,700 kcal corresponds to 1 kg of body fat (3,500 kcal per pound). A weekly loss of 0.5 kg therefore requires an average deficit of about 550 kcal per day below your TDEE.
Real weight loss slows over time because a lighter body needs fewer calories. Recalculate every 4–5 kg (10 lb) lost.
Choosing a safe rate
Losing about 0.5–1% of body weight per week is widely considered sustainable. Faster rates increase muscle loss and are harder to maintain. If a target falls below 1,200 kcal (women) or 1,500 kcal (men), the calculator shows a warning.
Frequently asked questions
What is a good calorie deficit?
300–500 kcal per day suits most people and leads to steady, sustainable weight loss.
Is the goal date exact?
No. It is a simple projection. Water weight and metabolic adaptation make real progress uneven.