Calorie Deficit Calculator
Find out exactly how many calories you need to eat to lose weight safely and effectively
What is a Calorie Deficit?
A calorie deficit means eating fewer calories than your body burns each day (your TDEE). This is the only scientifically proven way to lose weight.
The math is simple: 1 kg of body fat = ~7,700 calories. So a daily deficit of 500 calories leads to about 0.5 kg (1 lb) of weight loss per week. A 1,000 calorie deficit = ~1 kg per week.
Recommended Deficit Levels:
-300
kcal/day
Slow & sustainable
-500
kcal/day
Recommended
-750
kcal/day
Aggressive
Free, no signup required. Results in seconds.
How to Calculate Your Calorie Deficit
- Calculate your TDEE — Use our TDEE Calculator to find how many calories you burn daily
- Choose your deficit — Subtract 300-500 calories from your TDEE for safe weight loss
- Set your macros — Prioritize protein (1.6g/kg) to preserve muscle mass during weight loss
- Track & adjust — Use our meal log to track daily intake and adjust after 2-3 weeks
Our TDEE Calculator automatically shows your "Cut" calories (-500 kcal), includes a Weight Goal Timeline, and offers 7-Day Calorie Cycling to prevent metabolic adaptation.