Calorie Deficit Calculator
Plan your weight loss safely. Calculate your TDEE, set a realistic deficit, and forecast how long it will take to reach your target weight.
Daily Needs and Deficit
This calculator auto-updates when values change.
Analysis Summary
Target for weight loss (-500 kcal)
1,701 kcal/day
Maintenance (TDEE)
2,201 kcal
Aggressive target
1,201 kcal
Weight to lose
5 kg
Estimated time
10 weeks
Your estimated TDEE is 2,201 kcal. A moderate 500 calorie deficit gives a target of about 1,701 kcal per day.
About This Calorie Deficit Calculator
A calorie deficit means eating fewer calories than your body burns. Over time, this forces your body to use stored energy and can lead to weight loss.
This calorie deficit calculator estimates your maintenance calories, a moderate deficit target, an aggressive deficit target, and a rough timeline to reach your goal weight.
Weight loss is not perfectly linear. The estimate should be treated as a planning guide and adjusted based on actual progress.
How to Use This Calculator
- 1
Enter your personal details
Add age, gender, height, and weight so the calculator can estimate your BMR.
- 2
Choose activity level
Your activity level converts BMR into estimated daily maintenance calories.
- 3
Set a target weight
Enter your goal weight to estimate the size of the change and likely timeline.
- 4
Compare deficit options
Review moderate and aggressive targets, then choose the most sustainable option.
Frequently Asked Questions
What calorie deficit should I use?v
A moderate deficit of around 500 calories per day is common, but the right target depends on your size, health, and adherence.
How long does weight loss take?v
The calculator estimates time from the calorie gap and target weight change. Real progress varies over time.
Is a 1000 calorie deficit safe?v
It may be too aggressive for many people and is generally not recommended long term without professional guidance.
Why did my weight loss slow down?v
Metabolic adaptation, lower body weight, water retention, and reduced activity can all slow scale progress.