Calorie Deficit Calculator
Calculate your daily calorie deficit for safe and effective weight loss based on your TDEE and goals.
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. This forces your body to use stored fat for energy, resulting in weight loss. The key is finding the right deficit—large enough to see results, but not so extreme that it's unsustainable or unhealthy.
How to Calculate Your Calorie Deficit
First, calculate your Total Daily Energy Expenditure (TDEE)—the number of calories you burn per day. Then subtract your target deficit based on your weight loss goal. A safe deficit is typically 300-750 calories per day, resulting in 0.25-1 kg of weight loss per week.
Safe Weight Loss Guidelines
- 0.25-0.5 kg/week: Sustainable, preserves muscle mass, easier to maintain
- 0.5-0.75 kg/week: Balanced approach, good for most people
- 0.75-1 kg/week: Aggressive but safe for those with more weight to lose
- Over 1 kg/week: Only recommended under medical supervision
Note: Never eat below 1200 calories/day (women) or 1500 calories/day (men) without medical supervision. Extreme deficits can slow metabolism and cause muscle loss.
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