Calorie Deficit Calculator for Weight Loss
Calculate the exact calorie deficit needed to lose weight at a safe pace — with macro breakdowns and timeline.
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Calorie Deficit Calculator for Weight Loss A calorie deficit calculator determines how many calories to eat each day to reach your target weight loss rate. The formula: TDEE (your maintenance calories) minus your target deficit. A 500 kcal/day deficit produces about 0.5 kg of weight loss per week — the most commonly recommended safe pace. --- See our complete guide to health calculators for the full toolkit. What Is a Calorie Deficit? Every day your body burns a certain amount of energy to maintain basic functions (BMR) plus whatever you use for movement, exercise, and digesting food (TDEE). When you eat fewer calories than your TDEE, the body must obtain the difference from stored energy — primarily body fat, though some muscle protein is also broken down. The energy content of one…
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. When the body has less fuel than it needs, it draws on stored fat (and to a lesser extent, muscle) for energy. A consistent daily deficit of 500 kcal results in roughly 0.5 kg (1 lb) of fat loss per week.
How much of a deficit do I need to lose 1kg per week?
One kilogram of body fat contains approximately 7,700 kcal. To lose 1 kg per week you need a daily deficit of about 1,100 kcal (7,700 / 7 days). This is near the upper safe limit for most people. For most non-obese individuals, 500–750 kcal/day deficit (0.5–0.7 kg/week) is a more sustainable target.
Is a 500 calorie deficit safe?
For most healthy adults, yes. A 500 kcal/day deficit produces approximately 0.5 kg of weight loss per week and is generally safe when total intake stays above 1,200 kcal/day for women and 1,500 kcal/day for men. More aggressive deficits risk muscle loss, nutrient deficiencies, and metabolic adaptation.
How do I calculate my calorie deficit?
First calculate your TDEE (Total Daily Energy Expenditure) from your BMR and activity level. Then subtract your target deficit. If your TDEE is 2,200 kcal and you want to lose 0.5 kg/week (500 kcal deficit), your daily intake target is 1,700 kcal.
How does exercise change my calorie deficit?
Exercise burns additional calories beyond your base TDEE. If you burn 400 kcal in a workout, your effective deficit increases by 400 kcal on that day (if food intake stays constant), or you can eat 400 more calories and maintain the same deficit. Most approaches either eat back all exercise calories or none — the truth is that eating back 50–75% is usually most accurate.
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