Calorie Deficit Calculator

Enter your maintenance calories (TDEE) and a target weekly weight-loss rate to see your daily calorie target.

Maintenance calories (TDEE) See the TDEE calculator if you do not know this.

Target weight loss per week In kg (use 1.1 for roughly 1 lb/week).

Total weight to lose (optional) kg, to estimate a timeline.

This tool is for general informational purposes only and is not medical advice. It does not diagnose, treat, or replace consultation with a qualified healthcare provider.

What this tool does

Enter your maintenance calories (TDEE) and a target weekly weight-loss rate to see your daily calorie target.

Formula used

Roughly 7,700 calories correspond to 1 kg of body fat. Daily deficit = (weekly loss rate in kg × 7,700) / 7. Daily target = maintenance calories (TDEE) minus that deficit.

Frequently asked questions

Is a bigger deficit always better?
No - very large or sustained deficits below about 1,200 calories/day are generally discouraged without medical supervision, and this calculator flags targets that fall below that.

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