Calorie Deficit Calculator
A calorie deficit means eating fewer calories than you burn. Your body then uses stored fat for energy, so you lose weight. This calculator finds your maintenance calories (TDEE), lets you pick a deficit level, and shows your daily target and estimated weekly fat loss so you can plan safely.
What Is the Calorie Deficit Calculator?
The calorie deficit calculator helps you plan safe weight loss by showing your maintenance calories (TDEE), then subtracting a chosen deficit to give a daily calorie target and estimated weekly weight loss. A calorie deficit means eating fewer calories than you burn so your body uses stored fat for energy. This tool keeps the deficit within a safe range and shows what to expect on the scale.
How Does the Calorie Deficit Calculator Work?
You enter your stats (weight, height, age, sex, activity) and the calculator estimates your TDEE using the Mifflin–St Jeor equation. You then choose a deficit level (e.g. mild, standard, or aggressive). The tool subtracts that deficit from TDEE to get your target daily calories and estimates weekly fat loss (roughly 1 lb per 3500 kcal deficit, adjusted for the size of the deficit).
Why Use This Calorie Deficit Calculator?
Planning a calorie deficit with a calculator helps you avoid cutting too much or too little. Too large a deficit can harm energy and muscle; too small can slow progress. This calorie deficit calculator gives you a clear daily target and expected weekly loss. Pair it with our protein calculator to preserve muscle and our calorie calculator for a single goal number.
Who Should Use This Tool?
Anyone planning to lose weight in a controlled way can use this calorie deficit calculator. It is for adults who want a target intake and a rough idea of weekly loss. If you have a medical condition, are on weight-affecting medication, or need a very low intake, use the result as a guide and consider talking to your doctor or dietitian.
Is This Calculation Accurate?
TDEE and weekly loss are estimates. Actual weight change depends on adherence, water retention, and individual metabolism. The calorie deficit calculator uses standard formulas; your real deficit may need tuning after a few weeks. For total daily burn, use our TDEE calculator; for exercise burn, try the calorie burn calculator.
Related Tools
Get your maintenance first with the TDEE calculator, then use this calorie deficit calculator to set your target. Add the macro calculator and protein calculator to plan protein, carbs, and fat while in a deficit.