Calorie Deficit Calculator

Calculate how many calories to eat per day for weight loss based on your TDEE.

Recommended Daily Calories

2,049

Daily Calorie Deficit

458

Total Deficit Needed

38,500

What Is a Calorie Deficit Calculator?

Calculate how many calories to eat for weight loss.

Based on your TDEE, adjust the deficit level and get macronutrient recommendations.

How to Calculate Your Calorie Deficit

Follow these steps:

  • Enter your personal information and activity level.
  • Choose your weight loss goal.
  • Click calculate to see your daily calorie target.
  • Review the macronutrient split recommendations for your deficit.

Tips

  • Start with a moderate deficit (500 calories per day) to stay consistent.
  • Track your food intake accurately.
  • Adjust calories as your weight decreases.

Frequently Asked Questions

What is a calorie deficit?+
A calorie deficit means consuming fewer calories than your body burns (TDEE). A daily deficit of 500 calories can lead to about 1 pound of fat loss per week (3,500 calories = 1 pound).
How large should the deficit be?+
A 500-calorie daily deficit (1 pound per week) is sustainable for most people. Deficits over 1,000 calories per day may lead to muscle loss, fatigue, and a slowed metabolism. Don't go below 1,200 calories per day without medical supervision.
Why am I not losing weight despite a deficit?+
Common causes: underestimating portion sizes, not tracking cooking oils or drinks, water retention masking fat loss, or metabolic adaptation. Try accurately re-measuring your food intake for 1-2 weeks.

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Calorie Deficit Calculator — free online calorie deficit calculator, weight loss calories, calorie deficit, tdee calculator, fat loss calculator. No signup required. Works in your browser.