Calorie Deficit Calculator
Find the exact daily calories to reach your goal weight at a safe pace, plus how many weeks it'll take and your target date. Warns if the deficit is too aggressive. Free weight-loss calculator.
How to use the Calorie Deficit Calculator
- 1
Enter your details and activity level.
- 2
Set your goal weight and weekly pace.
- 3
See the calories to eat each day and your target date.
- 4
If it flags a very low intake, choose a gentler pace.
Frequently asked questions
How is the deficit calculated?
Roughly 7,700 kcal equals 1 kg of body weight, so a 0.5 kg/week loss needs about a 550 kcal/day deficit from your TDEE.
What's a safe pace?
0.25–0.75 kg per week is commonly considered sustainable for most people; very fast loss risks muscle and energy.
Is this medical advice?
No — it's an educational estimate. Consult a professional before making big dietary changes.
Tips & discussion
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