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.
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 0.5 kg 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.