Calorie Deficit Calculator
Find out how many calories you need to cut daily to reach your weight loss goal safely, based on your maintenance calories and target rate of loss.
How to use the Calorie Deficit Calculator
- Enter your maintenance calories (TDEE); use the TDEE calculator if you do not know it.
- Choose a weight-loss rate from 0.25 to 1 kg per week.
- Click Calculate.
- Follow the daily calorie target and review progress every 2–3 weeks.
Formula used
Worked example
TDEE 2,400 kcal, goal 0.5 kg per week
Daily deficit = 0.5 × 7,700 ÷ 7 = 550 kcal
Target intake = 2,400 − 550 = 1,850 kcal per day
Choosing a safe rate
One kilogram of body fat stores roughly 7,700 kcal. A loss of 0.25–0.5 kg per week is sustainable for most people and helps preserve muscle. Very low targets, below about 1,200 kcal for women or 1,500 for men, make it hard to get enough protein and nutrients, so the calculator warns you. Real progress is rarely linear: water weight swings for several days, so judge by the trend over weeks.
Tips for accurate results
- Eat enough protein (about 1.2–1.6 g per kg) to protect muscle.
- Recalculate TDEE after every 4–5 kg lost.
- Strength training helps keep the weight you lose as fat, not muscle.
Frequently Asked Questions
300–550 kcal a day suits most people.
Water retention, underestimated portions or overestimated TDEE are common causes.
It may suit people with higher body weight under guidance, but is too fast for most.
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Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
Frequently Asked Questions
How many calories equal 1 kg of fat loss?
Approximately 7,700 calories equal 1 kg of body fat, which is the basis for calculating the daily deficit needed to reach a specific weekly weight loss goal.
What is a safe rate of weight loss?
A safe and sustainable rate is generally 0.5 to 1 kg per week, achieved through a moderate calorie deficit combined with balanced nutrition and exercise.
Why shouldn't I go below 1200 calories?
Very low-calorie diets can lead to nutrient deficiencies, muscle loss, and metabolic slowdown. Always consult a healthcare professional before extreme calorie restriction.