Calorie Deficit Calculator
Find out exactly how many calories you should consume daily to reach your goal weight safely.
Warning: Women should generally not consume less than 1,200 calories/day, and men not less than 1,500 calories/day without medical supervision.
🏆 Mastering the Calorie Deficit
Everything you need to know about using this calculator and the math behind it.
How it Works
A calorie deficit occurs when you consume fewer calories than your body expends. This calculator estimates your total daily energy expenditure (TDEE) and subtracts your target deficit.
The Formula
TDEE = BMR × Activity Multiplier. Target Intake = TDEE - Deficit Amount (usually 300-500 kcal).
Pro Tip
A safe and sustainable deficit is typically around 500 calories per day, which leads to about 1 lb (0.45 kg) of weight loss per week.
Frequently Asked Questions
How big should my calorie deficit be? +
A moderate deficit of 300–500 calories per day is ideal for most people. This produces 0.3–0.5 kg (0.7–1 lb) of fat loss per week while preserving muscle mass and energy levels. Aggressive deficits (>750 cal/day) cause faster weight loss initially but increase muscle loss, metabolic adaptation, fatigue, and nutrient deficiencies. Slow and steady wins — studies show moderate deficits produce better long-term outcomes.
Why did my weight loss stop even with a calorie deficit? +
Weight loss plateaus are normal and occur for several reasons: metabolic adaptation (your body burns fewer calories at a lower weight), water retention masking fat loss, underestimating calorie intake (food tracking is often 20–30% off), and muscle gains offsetting fat loss. Solutions: recalculate your TDEE at your new weight, verify your tracking accuracy, take a 1–2 week diet break at maintenance, or add more movement.
What's the best macro split for a calorie deficit? +
High protein is essential in a deficit to preserve muscle: aim for 1.6–2.2g protein per kg of body weight (0.7–1g per lb). Protein also increases satiety, making the deficit easier to sustain. Beyond that, the split of carbs vs. fat is flexible and based on preference — neither is inherently better. A common starting point: 40% protein, 30% carbs, 30% fat, then adjust based on how you feel and perform.
Should I eat back calories burned from exercise? +
It depends on how your TDEE was calculated. If your activity level already includes exercise (e.g., "moderately active"), don't add back exercise calories — they're already counted. If you used a sedentary TDEE and then exercised, the extra burned calories create a larger deficit than intended. Apps like MyFitnessPal start with sedentary TDEE and add back exercise, which is why they recommend eating them back.
Is intermittent fasting better than counting calories? +
Research shows that intermittent fasting (IF) and continuous calorie restriction produce similar weight loss results when total calories are equal. IF works for many people because restricting eating windows naturally reduces intake without tracking. However, some people offset this by eating more in the allowed window. The "best" method is whichever you can maintain consistently long-term.