Calorie Deficit Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Calculate your daily calorie target for fat loss based on your TDEE and chosen pace.
Your result will appear here
Complete the form and press Calculate Deficit.
Estimated result
These estimates are for educational purposes only and are not medical advice.
Why use this calculator
A calorie deficit is the only proven mechanism for fat loss. This calculator helps you find a sustainable deficit — large enough to produce visible results, small enough to preserve muscle mass and energy levels for training.
How to use this calculator
Enter your details and activity level, then choose your fat loss pace. The calculator estimates your TDEE and subtracts the appropriate daily deficit.
What the result means
A deficit of 275 kcal/day produces roughly 0.25 kg/week of fat loss; 550 kcal/day produces 0.5 kg/week; 825 kcal/day produces 0.75 kg/week. These are estimates based on the commonly cited 7,700 kcal ≈ 1 kg of fat.
Important limitations
Fat loss rate slows as deficit is sustained, and the body adapts. Very aggressive deficits increase muscle loss risk. Results are estimates only.
FAQ
How fast should I lose weight?
0.5 kg/week is a commonly recommended sustainable pace that minimises muscle loss.
What if my target feels too low?
If the result is below 1,200 kcal (women) or 1,500 kcal (men), choose a slower pace or reconsider your activity level.
Why do I need to enter my age?
Age affects metabolic rate and body composition. The formulas used here are validated for adults (18+). Child and teen calculations require different growth-adjusted reference ranges not covered by this tool.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.