Calorie Deficit Calculator
Already have a maintenance estimate? Compare modest deficit options without assuming that a bigger cut is better.
Your numbers.
Your starting point.
Enter your details and calculate to see your estimate, what it means and how to use it.
How this calculator works
A small deficit subtracts 10% of estimated maintenance and a moderate deficit subtracts 15%, capped at 500 kcal/day. We do not display intake targets at or below 1,200 kcal/day. Some people need a substantially higher intake; this floor is a product guardrail, not a safe minimum. There is no fixed predicted weekly weight loss because real changes are not linear.
What your result means
The estimate provides context for a starting routine. Actual energy needs vary, and the activity factors cannot fully describe your day. Look at your longer-term trend, energy, hunger and health before deciding whether a change is needed.
What to do next
- Use the estimate as a starting point, with the limitations in mind.
- Build a few balanced meals you enjoy and can repeat.
- Review your routine over several weeks before making small adjustments.
Frequently asked questions
Which deficit is best?
The useful deficit is one you can sustain while eating adequately and functioning well. Begin with the smaller option if you are uncertain.
Why is there no promised weekly weight loss?
Energy expenditure changes over time, and water and digestive contents affect scale readings. A fixed conversion from calories to kilograms would imply more precision than this tool can provide.
Methodology & sources
General educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.