How does the Calorie Deficit Calculator work?

Calculate TDEE (Total Daily Energy Expenditure) using BMR × activity factor Then: Set deficit target: 300–500 kcal/day for moderate loss (0.3–0.5kg/week) Then: Minimum intake: 1,200 kcal (women) or 1,500 kcal (men) to preserve muscle Then: Monitor weekly weight trend — 3–4 week average is more reliable than daily weigh-ins.

Can you give an example of how to use the Calorie Deficit Calculator?

Example: Input TDEE 2,500 kcal, goal: 0.5kg/week loss gives a result of Target: 2,000 kcal/day (500 kcal deficit × 7 days = 3,500 kcal ≈ 0.45kg).

Is the Calorie Deficit Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Calorie Deficit Calculator?

Our Calorie Deficit Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

Is this Calorie Deficit Calculator medically accurate?

This tool uses clinically recognised formulas for general information and educational purposes. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider for medical decisions.

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Calorie Deficit Calculator

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Activity level

A calorie deficit occurs when you consume fewer calories than you burn. Since 1kg of body fat contains approximately 7,700 kcal, a daily deficit of 500 kcal theoretically produces 0.5kg of fat loss per week. Sustainable deficits are typically 300–500 kcal/day — larger deficits cause muscle loss and metabolic adaptation.

Daily Deficit	Weekly Loss	Monthly Loss	Sustainability
200 kcal	~0.2kg	~0.8kg	Excellent — barely noticeable
500 kcal	~0.45kg	~1.8kg	Good — recommended range
750 kcal	~0.7kg	~2.8kg	Moderate — monitor energy levels
1,000 kcal	~0.9kg	~3.6kg	Aggressive — muscle loss risk

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Pro Tip

Protein intake is critical during a deficit. Aim for 1.8–2.4g/kg body weight to preserve lean muscle mass while losing fat.

References

›Hall KD et al — Quantification of Weight Loss
›NHS — Healthy Weight Loss

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Calorie Deficit Calculator

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Calorie Deficit Calculator