Calorie Deficit Calculator

Find your optimal calorie deficit for sustainable fat loss. See mild, moderate, and aggressive options with weekly loss rates.

Age

Gender

Height (cm)

Weight (kg)

Activity Level

Weight Loss Goal

Daily Calories to Eat

— cal/day

TDEE

—

maintenance

Deficit

—

per day

Weekly Loss

—

estimated

1 kg of fat ≈ 7,700 calories. A 500 cal/day deficit ≈ 0.5 kg/week loss. Never go below 1200 cal (women) or 1500 cal (men) without medical supervision.

← All Fitness Tools