Calorie Deficit Calculator
Calculate your daily calorie needs for weight loss
Your Daily Calorie Targets
Based on your inputs, here’s your personalized plan
Maintenance Calories
Calories to maintain current weight
Calorie Deficit Target
Calories for weight loss
Daily Deficit
Calories below maintenance
Weekly Weight Loss
kg/week
Understanding Your Calorie Deficit
To lose weight, you need to consume fewer calories than your body burns. A deficit of 500 calories per day typically leads to about 0.5 kg (1.1 lbs) of weight loss per week.
For healthy and sustainable weight loss, avoid going below 1,200 calories per day for women or 1,500 calories per day for men without medical supervision.
Master Your Weight Loss with Our Calorie Deficit Calculator
Struggling to figure out how many calories you should eat to lose weight effectively? You’re not alone. Understanding your unique calorie needs is the first crucial step toward successful, sustainable weight loss. Our Calorie Deficit Calculator simplifies this complex process, giving you personalized targets based on proven scientific principles.
Your Personalized Weight Loss Blueprint
This smart tool does more than just crunch numbers. It uses the widely-accepted Mifflin-St Jeor equation—considered the gold standard for calculating Basal Metabolic Rate (BMR)—to determine how many calories your body burns at rest. It then factors in your daily activity level, which you can easily select from a convenient dropdown menu, complete with a clear arrow indicator for effortless navigation on any device.
Whether you measure in kilograms and centimeters or prefer pounds and feet, the calculator’s dual-unit system adapts to your preference. Simply enter your age, gender, weight, height, and select your weekly weight loss goal. In seconds, you’ll receive four key metrics: your daily maintenance calories, your recommended deficit target, the size of your daily deficit, and your projected weekly weight loss.
Why a Calculated Approach Matters
Guessing your calorie needs often leads to frustration—eating too little can sabotage your metabolism, while eating too much stalls progress. A moderate deficit of 500 calories per day typically leads to healthy weight loss of about 0.5 kilograms (1.1 pounds) per week. Our calculator automatically ensures you never dip below safe minimums (1,200 calories for women, 1,500 for men) while creating the deficit needed for steady progress.
Take the guesswork out of your weight loss journey. Use our Calorie Deficit Calculator today to create a personalized, sustainable nutrition plan that aligns with your body’s specific needs and your fitness goals. Start calculating now and take the first data-driven step toward a healthier you.