This calorie deficit calculator helps you estimate how many calories you may need to reduce per day to support weight loss.
A calorie deficit occurs when you consume fewer calories than your body uses. This tool provides a simple estimate based on your daily calorie needs and desired rate of weight loss.
Calorie Deficit Calculator
How this calculator works
This calculator estimates a daily calorie target by subtracting a chosen calorie deficit from your maintenance calories.
A moderate calorie deficit is often used to support steady and sustainable weight loss, while larger deficits may lead to faster results but can be harder to maintain.
Example
If your maintenance intake is 2500 kcal and you choose a moderate deficit, your estimated daily calorie target would be around 2000 kcal.
Important note
This calculator provides a general estimate for informational purposes only. Individual calorie needs may vary based on age, activity level, and other factors.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit means consuming fewer calories than your body needs to maintain its current weight.
How large should my calorie deficit be?
Many people use a moderate calorie deficit to support sustainable weight loss. Very large deficits may not be suitable for everyone.
Can I combine this with a protein calculator?
Yes. Using a calorie deficit together with adequate protein intake can help support muscle maintenance during weight loss.