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Calorie Deficit Calculator

Work out a sustainable daily calorie deficit and what it adds up to over time.

Units

Sex

Male Female

Age (years) Weight (kg) Height (cm)

Activity level

Your target daily intake (kcal)

Suggest a deficit:

Quick buttons set your target to your maintenance calories minus that amount.

Your daily calorie deficit

kcal/day

Expected change per week

0 lb

Expected change per day

Your numbers

12-week projection

Assumes the target intake is held every day and that your activity stays the same. Real weight moves in steps because of water, salt, cycle and gut contents.

Week	kg	lb

Responsible weight loss

A rate of roughly 0.25 to 0.75 kg (0.5 to 1.5 lb) per week is the range most guidelines consider sustainable, and anything faster usually means you are losing muscle as well as fat. Never eat below your basal metabolic rate without medical supervision, and expect your maintenance calories to drop as you get lighter, so the plan needs revisiting.

If you are planning to lose more than about 10% of your body weight, are pregnant or breastfeeding, have a history of disordered eating, or take regular medication, talk to a doctor or registered dietitian first. Big changes deserve professional supervision.

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What Is Calorie Deficit Calculator?

The Calorie Deficit Calculator combines your basal metabolic rate and maintenance calories with a target daily intake, then reports the gap that creates in calories per day. It converts that gap into the change you would expect per week in kilograms and pounds, the daily change, and a week-by-week projection across twelve weeks, treating 7,700 calories as the energy stored in a kilogram of body fat. Warnings appear when the target sits below your basal rate, when it is not really a deficit, or when the gap grows past roughly 1,100 calories a day.

Who Uses the Calorie Deficit Calculator?

People planning a weight change use it to turn a calorie target into a realistic timeline, while athletes and gym members use it to check that a cutting phase is not too aggressive. Students and developers can use the projection to see what the 7,700 calories per kilogram rule actually implies.

How to Use the Calorie Deficit Calculator

Use the units buttons to pick Metric (kg and cm) or Imperial (lb and inches), select Male or Female, and enter Age, Weight and Height.
Pick an activity level from the dropdown, then type your target daily intake, or use the minus 300, minus 500 and minus 750 buttons to set it to your maintenance calories minus that amount.
Press the calculate button to see the daily deficit, the expected change per week and per day, the twelve week projection, and any warnings your target has triggered.

Why Choose Our Calorie Deficit Calculator?

The minus 300, minus 500 and minus 750 presets set your target from your own maintenance calories instead of leaving you to invent a number
Safety warnings fire when the target drops below your basal metabolic rate, when there is no genuine deficit, and when the gap passes about 1,100 kcal a day
A twelve week projection in kg and lb makes an aggressive plan look as slow as it actually tends to be in practice
States the 7,700 calories per kilogram assumption it depends on, so the arithmetic behind the estimate stays in view

Try the Calorie Deficit Calculator above — it is free, fast, and works on any device. Bookmark this page to return whenever you need it.