Plan Your Calorie Deficit
A calorie deficit means eating fewer calories than your body burns, which leads your body to use stored energy and lose weight over time. This calorie deficit calculator takes your current weight, goal weight, weekly rate of change and TDEE (total daily energy expenditure). It returns a daily calorie target, the estimated weeks to reach your goal, an estimated completion date and daily macronutrient targets.
It works for weight gain too. Enter a goal weight above your current weight and the calculator adds a calorie surplus instead.
How the Daily Calorie Target Is Calculated
The calculator uses the common estimate that about 7,700 calories equals 1 kg of body weight (roughly 3,500 calories per pound). Daily deficit = weekly rate × 7,700 ÷ 7. Your daily target is your TDEE minus that deficit.
Example: with a TDEE of 2,400 calories and a goal of losing 0.5 kg per week, the daily deficit is about 550 calories, giving a target of about 1,850 calories per day. Losing 10 kg at that pace takes about 20 weeks.
Protein is set at 1.8 g per kg of body weight to help preserve muscle, fat at 25% of calories, and the remaining calories come from carbohydrates.
Tips for Safe, Sustainable Weight Loss
- Aim to lose about 0.25–1 kg (0.5–2 lb) per week. Faster loss is harder to maintain.
- Keep protein high and include strength training to protect muscle.
- Recalculate your TDEE every few kilograms, because it drops as your weight drops.
- Expect normal day-to-day swings from water weight, and track the weekly trend instead.
Frequently Asked Questions
How do I find my TDEE?
Use our BMR Calculator. It estimates your basal metabolic rate and multiplies it by your activity level to give your TDEE, which you can enter here.
What is a safe calorie deficit?
A deficit of about 300–750 calories per day suits most adults. Very large deficits can lead to fatigue, muscle loss and nutrient shortfalls. Check with a doctor or registered dietitian before starting an aggressive plan.
Why did my weight loss slow down?
As you lose weight your body needs fewer calories, so the same intake creates a smaller deficit. Water retention and changes in daily activity also play a role. Recalculate your target with your new weight.