← All Calculators
Calorie Deficit Calculator
Calculate your daily calorie goal for weight loss — based on the Mifflin-St Jeor formula.
Frequently Asked Questions
What is a healthy calorie deficit?+
300–500 kcal/day below TDEE produces roughly 0.3–0.5 kg of fat loss per week. This pace is considered sustainable by major nutrition bodies.
What is the minimum I should eat?+
Women should not chronically eat below 1,200 kcal/day, men below 1,500 kcal/day. Lower intakes risk nutrient deficiencies and metabolic adaptation.
Why is 7,000 kcal deficit ≠ 1 kg of fat?+
The '3,500 kcal = 1 lb fat' rule is a simplification. Water shifts, glycogen depletion, and muscle changes affect the scale. Actual fat loss is usually 0.3–0.5 kg per 3,500 kcal deficit.
How do I avoid muscle loss while dieting?+
Eating 1.6–2.2 g of protein per kg of body weight and resistance training 2–4×/week sharply reduces muscle loss (ISSN guidance).
When should I take a diet break?+
After 8–12 weeks in a deficit, a 7–14-day diet break at maintenance calories can help restore hormones (leptin) and metabolic rate.
What do I do if I plateau?+
Plateaus are normal. Re-check tracking accuracy, raise activity, lower calories by ~100 kcal, or take a brief diet break.
Related Calculators
BMR Calculator
Calculate the calories your body burns at rest.
Caffeine Calculator
Track your current caffeine level and find out when you can safely sleep.
Calories Burned Calculator
Calculate how many calories you burn during different activities.
Child Calorie Needs Calculator
Daily calorie needs for children (ages 1–18) by age, sex, height, weight and activity level — IOM formula.
Background
Calculate Calorie Deficit: How to Lose Weight Safely
7 min