Calorie Deficit Calculator - Weight Loss Target
Find your daily calorie target for safe weight loss.
Tool Interface
Calorie Deficit Calculator
Find your daily calorie target for safe, steady weight loss.
daily calorie target
How to use
Enter your maintenance calories (TDEE — use our TDEE calculator if you do not know it), pick a weekly weight-loss goal, and press Calculate Deficit for your daily calorie target.
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About This Tool
How to Find Your Calorie Deficit
- Enter your age, sex, height and current weight.
- Select your activity level, from sedentary to very active.
- Choose your goal: steady fat loss or a more aggressive cut.
- Get your daily calorie target plus estimated weekly weight loss.
Frequently Asked Questions (FAQ)
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns. Your body then uses stored fat for energy, which produces weight loss over time.
How large should my calorie deficit be?
A daily deficit of 300 to 500 calories is the common sustainable range, typically yielding about 0.5 to 1 pound of fat loss per week.
Will I lose muscle in a calorie deficit?
Keeping protein intake high and continuing resistance training helps preserve muscle while losing fat.
How fast will I lose weight?
The tool estimates weekly loss from your deficit size. Actual results vary with consistency, sleep, stress and individual metabolism.
Is this information medical advice?
No. The calculator gives general educational estimates only. Talk to a doctor or dietitian before starting a diet plan.
Is the calculator free?
Yes. Free with no signup.