Free Health Tool

Calorie Deficit Calculator

Calculate exactly how many calories to eat per day to reach your goal weight. Set a target date and get a safe, sustainable plan.

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⚠️ Losing more than 1 kg/week is not recommended for most people — it may cause muscle loss and nutritional deficiencies.
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calories per day to reach your goal
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Daily Deficit
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Weeks to Goal
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Goal Date

📅 Progress Milestones

What is a Calorie Deficit?

A calorie deficit occurs when you eat fewer calories than your body burns. Your body then uses stored fat as energy, leading to weight loss. 1 kg of body fat contains approximately 7,700 calories.

A deficit of 500 calories per day = approximately 0.5 kg lost per week. This is widely considered the safest and most sustainable rate of weight loss for most people.

Why Slow and Steady Wins

Very aggressive calorie deficits (over 1,000 kcal/day) tend to cause muscle loss, nutritional deficiencies, hormonal disruption, metabolic adaptation, and are much harder to sustain long-term.

A moderate deficit of 300–500 calories per day allows your body to primarily lose fat while preserving muscle — especially when combined with adequate protein and resistance training.

Frequently Asked Questions

Why has my weight loss stalled? ▼
As you lose weight, your TDEE decreases (smaller body burns fewer calories). You may also be experiencing metabolic adaptation, where your body becomes more efficient. Recalculate your calorie needs every 5–10 kg of weight loss, and consider adding or varying your exercise routine.
Should I exercise to create my calorie deficit? ▼
Ideally, use a combination of dietary reduction and exercise. Diet alone is more effective for creating the initial deficit, while exercise preserves muscle, improves metabolic health, and makes the deficit more sustainable. Many studies show combining both approaches achieves better long-term results than either alone.
What is the minimum safe calorie intake? ▼
The generally recommended minimum is 1,200 kcal/day for women and 1,500 kcal/day for men. Going below these levels without medical supervision risks nutritional deficiencies, muscle loss, hair thinning, and metabolic damage. This calculator will flag if your plan approaches these limits.
⚕️ Medical Disclaimer: This calculator provides general weight loss estimates. Individual results vary. Consult a healthcare provider or registered dietitian before starting a calorie-restricted diet, especially if you have health conditions or are taking medications.