Calorie Deficit Calculator
Calculate your exact calorie deficit for weight loss. Enter your details to find maintenance calories and a safe deficit.
Your TDEE (maintenance)
2,556 kcal/day
Your calorie deficit targets
| Gentle deficit~0.25 kg / 0.5 lb weekly | 2,300 kcal |
| Standard deficit~0.5 kg / 1 lb weekly | 2,050 kcal |
| Aggressive deficit~1 kg / 2 lb weekly | 1,800 kcal |
What is a calorie deficit for weight loss?
A calorie deficit occurs when you eat fewer calories than your body burns. Your body responds by tapping into fat stores for energy, resulting in weight loss. This is the fundamental principle behind all fat loss — regardless of diet type or food choices.
Finding your perfect calorie deficit
The calculator above finds your TDEE (Total Daily Energy Expenditure) — the calories you burn daily including exercise and activity. From there, subtracting 250-500 calories creates a sustainable deficit. Larger deficits accelerate loss but risk muscle loss and extreme hunger.
Calorie deficit calculator vs manual calculation
Manual TDEE calculation requires the Mifflin-St Jeor equation plus activity multipliers. Our calculator handles this instantly. Simply enter your stats, get your maintenance number, and the tool shows three deficit options.
Tools to Pair With Your Calorie Deficit Plan
TDEE Calculator
Calculate your exact daily calorie burn to set proper deficit targets.
Macro Calculator
Get protein, carb, and fat targets to preserve muscle while losing fat.
Protein Calculator
Ensure adequate protein to maintain muscle mass during weight loss.
Home Workouts
Burn extra calories and preserve muscle with bodyweight exercise.
Continue Learning
- Calorie Deficit Guide — Complete step-by-step guide
- Weight Loss Calculator — Timeline and goal planning
- TDEE Calculator — Alternative route to same result
Sources and further reading
These independent, authoritative sources inform the methods used on this page.
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
- U.S. Dietary Guidelines for Americans, 2020–2025
- Centers for Disease Control and Prevention — Healthy Weight, Nutrition, and Physical Activity
Frequently asked questions
What is a calorie deficit?
A calorie deficit is when you eat fewer calories than your body burns. This forces your body to use stored fat for energy, leading to weight loss.
How much calorie deficit for weight loss?
A 250-500 calorie daily deficit is ideal for sustainable weight loss, producing 0.5-1 lb of fat loss per week without muscle loss.
How do I calculate my calorie deficit?
Find your TDEE with our calculator, then subtract 250-500 calories. This is your daily target for fat loss.
What is the maximum calorie deficit?
Men should not go below 1500 calories daily, women not below 1200. A deficit over 1000 calories is hard to sustain and may cause muscle loss.
Can I have too large a calorie deficit?
Yes. Deficits over 1000 calories often lead to extreme hunger, muscle loss, and metabolic slowdown. Stick to 500 or less for sustainable results.
How do I know if I'm in a calorie deficit?
Weigh yourself weekly and track your food intake. Losing 0.5-1 lb per week means your deficit is working correctly.
Does exercise count toward my calorie deficit?
Yes. Exercise burns calories, contributing to your deficit. You can eat more on workout days while maintaining the same weekly deficit.
Should I eat back calories I burn exercising?
For weight loss, eat back roughly half of exercise calories to maintain energy while preserving deficit. Our calculator accounts for your activity level already.
Why am I not losing weight in a calorie deficit?
Common causes: underestimating food intake, overestimating activity, water retention, or needing to recalculate TDEE as weight drops.
How often should I adjust my calorie deficit?
Recalculate every 4-6 weeks or when weight drops 5-10 lbs. Your TDEE decreases as you lose weight, requiring smaller deficits.