Calorie Deficit Calculator

Calculate your daily calorie target for weight loss, see your maintenance calories, and get a timeline to your goal weight, personalised to your body and activity level.

Assigned sex

Age

years

Weight

Kilograms

Enter a valid weight

Height

feet
inches

Activity level

Exercise is at least 15-30 minutes of elevated heart rate activity.

Exercise 3-5 days/week

Goal weight

Kilograms

Enter a valid weight

Weight loss rate

Losing 0.5-1 kg a week is considered a healthy rate of weight loss.

Body fat % (optional)

If you know your body fat percentage, it can provide a more accurate TDEE calculation.

%

This calculator does not account for every clinical factor that can affect weight. Speak with a provider if the target feels too restrictive.

Calorie Deficit

To maintain current weight

—

cal/day

Energy intake adjustment

To lose 1 pound per week

—

cal/day

Your timeline

To hit your goal of —

—weeks

Overview

Planning your calorie deficit

−250 cal/day

Gradual loss

A small daily deficit leads to slow, sustainable weight loss of around 0.25 kg per week. This is easier to maintain and preserves more muscle.

−500 cal/day

Moderate loss

A 500-calorie daily deficit is a commonly recommended target for losing approximately 0.5 kg per week. Achievable through a combination of diet and movement.

−1,000 cal/day

Aggressive loss

Targeting 1 kg per week requires significant changes. This pace works for some people but can increase hunger and reduce energy. A clinician can help you assess whether it's appropriate.

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body burns in a day. Over time, this energy gap causes your body to draw on stored fat for fuel, leading to weight loss.

How fast should I lose weight?

Most guidelines suggest 0.5–1 kg per week as a sustainable pace. Faster losses are possible but increase the risk of muscle loss, nutritional gaps, and difficulty maintaining results.

Is a large deficit dangerous?

Deficits above 1,000 cal/day can cause muscle loss, nutritional deficiencies, and metabolic adaptation. A clinician can help you find a target that's both effective and safe for your profile.

Calorie targets are estimates. Very low intake targets should always be discussed with a healthcare provider before starting.