Calorie Deficit Calculator

Find a daily calorie target based on your goal and activity level.
A calorie deficit means eating fewer calories than your body burns. This calculator helps you estimate a starting target.

How to Use the Calculator

Enter your age, sex, height, and weight
Choose your activity level
Pick a weekly goal (or choose a daily deficit)
Click Calculate Target Calories

Your results will appear instantly below.

If you’re trying to lose weight, a calorie deficit is one of the most common approaches. Your body uses calories every day for basic functions and movement. When you consistently eat below that level, weight loss may occur over time.

Use this calorie deficit calculator to estimate:

Your maintenance calories (TDEE)
A daily calorie target
An estimated weekly weight-loss rate

What a Calorie Deficit Means

A calorie deficit is the difference between:

Calories you burn (TDEE) and
Calories you eat

In general:

A small deficit is easier to sustain
A moderate deficit may produce faster results
A large deficit can feel harder and may be less sustainable

This calculator provides estimates — your real-world results can vary.

Goal Guidance

Not sure what goal to choose?

0.5 lb/week: gradual, often easier to maintain
1.0 lb/week: a common middle-ground goal
1.5 lb/week: more aggressive and may be harder to sustain

Consistency matters more than perfection.

Important Notes

This calorie deficit calculator uses standard formulas and averages. It does not account for:

Metabolic adaptation over time
Medical conditions or medications
Daily fluctuations in activity, sleep, or stress

Use your result as a starting point, then adjust based on real progress and how you feel.

Next Step

Want to see how long it might take?

Once you know your calorie target, you can estimate a timeline to reach your goal weight.

👉 Try the Weight Loss Timeline Calculator

FAQ

What is a calorie deficit calculator?
A calorie deficit calculator estimates how many calories to eat per day to support weight loss based on your maintenance needs and goal.

How do I know my maintenance calories (TDEE)?
Maintenance calories are estimated using your personal details and activity level. This tool calculates TDEE automatically.

Is a bigger calorie deficit better?
Not always. Larger deficits can be harder to maintain and may feel more stressful. Many people do better with a moderate approach.

How accurate is this calculator?
It provides an estimate. Actual needs can vary based on lifestyle, consistency, and individual factors.

Disclaimer

This calculator is for informational purposes only and does not provide medical or dietary advice. For personalized guidance, consult a qualified professional.