Calorie Deficit Calculator
Enter your stats and target weight to calculate the daily calorie target that gets you there by your goal date.
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Frequently Asked Questions
How big should a calorie deficit be for safe weight loss?
500 kcal/day deficit = approximately 0.5 kg (1 lb) per week. The maximum recommended safe deficit is 1000 kcal/day = 1 kg/week. Larger deficits cause muscle loss, fatigue, and nutrient deficiencies.
Why do I stop losing weight on a calorie deficit?
Your TDEE decreases as you lose weight (smaller body burns fewer calories). Recalculate your TDEE every 4-6 weeks and adjust calories down slightly. A diet break week at maintenance can also help.