Free Calorie Deficit Calculator
Calculate the exact calorie deficit you need to reach your goal weight. Get a personalized plan with daily calorie targets, macro suggestions, and a projected timeline.
1. Your Body Stats
2. Activity Level
3. Weight Goal
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Frequently Asked Questions
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns (TDEE). This forces your body to use stored energy (primarily body fat) to make up the difference, resulting in weight loss. A deficit of 500 calories per day typically results in about 0.45 kg (1 lb) of weight loss per week.
How big should my calorie deficit be?
A moderate deficit of 300-500 calories per day is recommended for sustainable weight loss. Aggressive deficits (750-1000 cal/day) can accelerate results but increase the risk of muscle loss, fatigue, and nutrient deficiencies. Never go below 1,200 calories (women) or 1,500 calories (men) per day without medical supervision.
How fast can I lose weight safely?
Most health organizations recommend losing 0.5-1 kg (1-2 lbs) per week for safe, sustainable weight loss. Faster rates are possible in the early weeks (often water weight) but sustained rapid loss increases health risks. People with more weight to lose can safely lose at a faster rate initially.
Will I lose muscle in a calorie deficit?
Some muscle loss is common during a deficit, but you can minimize it by: eating adequate protein (1.6-2.2g per kg body weight), doing resistance training 3-4 times per week, keeping the deficit moderate (no more than 500-750 cal/day), and getting enough sleep. Research shows these strategies can preserve 80-90% of lean mass.
How do I maintain a calorie deficit?
Track your food intake with an app or journal, eat high-protein and high-fiber foods for satiety, drink plenty of water, plan meals in advance, and stay consistent. It is normal for progress to slow after a few weeks — this is metabolic adaptation. If weight loss stalls, reassess your TDEE with your new weight.