Calorie Deficit Calculator

Your Calorie Deficit Plan

Calorie Targets
Your maintenance calories:	0 Calories/day
Deficit amount:	0 Calories/day
Daily calorie target:	0 Calories/day

Weight Loss Projection
Expected weekly weight loss:	0
Estimated time to reach goal weight:
Important: Weight loss is not always linear. Individual results may vary.

Nutrition Recommendations
Minimum daily protein intake (to preserve muscle):	0 Grams/day This is approximately 0% of your total calories.

Implementation Strategies

Create your deficit through a combination of diet and exercise for best results
Track your food intake consistently for the first 2-3 weeks to establish awareness
Weigh yourself weekly, at the same time, to monitor progress
Include strength training 2-3 times per week to preserve muscle mass
Stay hydrated and prioritize sleep, as both affect weight loss and recovery

Use this free Calorie Deficit Calculator to estimate how many calories you should eat per day to lose weight safely and effectively. By entering your age, gender, height, weight, and activity level, you’ll get a personalized calorie deficit plan that shows how much of a gap between calories in and calories out is right for your goals. Whether you’re aiming for slow, steady fat loss or a more aggressive approach, this tool helps you find a realistic starting point.

What Is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns in a day. This shortfall forces your body to draw energy from stored fat, leading to gradual weight loss. It’s the fundamental principle behind nearly every diet plan. However, the size of your deficit matters—too small and results are slow, too large and you may experience fatigue, muscle loss, or a slower metabolism.

How Does the Calculator Work?

Our calculator estimates your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn each day through your basal metabolic rate (BMR) plus physical activity. From this baseline, the tool suggests calorie deficit options, such as:

Mild Deficit: Around 250 calories per day (about 0.5 pound of fat loss per week).
Moderate Deficit: Around 500 calories per day (about 1 pound of fat loss per week).
Aggressive Deficit: Around 750–1,000 calories per day (faster results, but harder to sustain).

You’ll also see an estimate of how long it might take to reach your target weight based on your chosen deficit.

Calorie Deficit vs. Calorie Surplus

A calorie deficit supports fat loss, while a calorie surplus is required for muscle gain or healthy weight gain. Many people move between deficit and surplus phases depending on their goals. Understanding both sides of the energy balance equation can help you create a long-term, sustainable plan for body composition and health.

Safe Calorie Deficit Guidelines

A daily deficit of 500–750 calories is considered safe for most adults.
Protein intake and strength training help maintain muscle while losing fat.
Going too low in calories may cause nutrient deficiencies, fatigue, or metabolic slowdown.
Listen to your body—energy, mood, and performance are key indicators.

FAQs

Is a calorie deficit safe for everyone?

Most healthy adults can follow a moderate deficit safely. However, those with medical conditions, eating disorders, or specific dietary needs should consult a doctor before making significant changes.

How big should my calorie deficit be?

Most experts recommend starting with a deficit of 10–20% below your maintenance calories. This creates steady, sustainable fat loss without overly restricting your diet.

Can I rely on exercise alone to create a deficit?

Exercise is helpful but usually not enough on its own. The most effective approach is combining a balanced diet with regular activity. Nutrition often makes the biggest difference in sustaining a deficit.

What happens if my deficit is too large?

Very low calorie diets may cause rapid weight loss at first but can also lead to muscle loss, slowed metabolism, and rebound weight gain. For most people, gradual fat loss is healthier and easier to maintain.

Calorie deficit vs. calorie surplus: which one should I choose?

It depends on your goal. If you want to lose fat, aim for a calorie deficit. If your goal is to gain muscle or weight, you’ll need a calorie surplus. Some people alternate between the two phases to build muscle and then reduce body fat.

Why is my weight not dropping even in a calorie deficit?

Weight loss isn’t always linear. Water retention, hormonal fluctuations, and inaccurate tracking can mask fat loss. Give your body at least 2–3 weeks before making big adjustments.

Do I need to adjust my deficit as I lose weight?

Yes. As you lose weight, your body burns fewer calories at rest. Recalculate your deficit every 10–15 pounds lost to keep progress steady.