How big should my calorie deficit be?

A deficit of 500 calories/day typically yields about 0.5 kg (1 lb) of weight loss per week. Deficits exceeding 1,000 calories/day can cause muscle loss, fatigue, and nutritional deficiencies.

Why do I stop losing weight in a deficit?

As you lose weight, your TDEE decreases because there is less body mass to maintain. Recalculate your TDEE every 5-10 lbs of weight loss and adjust your calorie target accordingly.

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Calorie Deficit Calculator

Live

Your TDEE (calories/day)

Use the BMR/TDEE Calculator to find your TDEE

Goal

Loss rate

Current weight (kg) optional

Goal weight (kg) optional

Macro split preset

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Set weight loss rate (0.25-1 kg/week) to get daily calorie target. Safety flag for >1000 cal/day deficit. Time-to-goal and macro breakdown included.

How to Use

1Enter your TDEE (daily calorie needs) - or use the embedded BMR calculator to estimate it
2Select your goal: weight loss, maintenance, or gain
3Choose a rate (0.25, 0.5, 0.75, or 1 kg/week for loss)
4Click Calculate to see your daily calorie target and deficit amount
5Enter a goal weight to see the estimated number of weeks and months to reach it

Features

Weight loss/gain rate: 0.25–1 kg/week
Safety flag for >1000 cal/day deficit
Time-to-goal calculation from goal weight input
Macro breakdown at calorie target
Deficit or surplus in calories shown
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Calorie Deficit Calculator

How to Use

Features

Frequently Asked Questions

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