Calorie Deficit Calculator for Safe Weight Loss
Enter your details and pick a weekly pace to see your daily calorie target, the deficit it creates and the real weekly loss to expect.
- Nothing you type is stored
- Free
- No signup
Daily calorie target
1,670kcal/day
Within safe limits- Maintenance (TDEE)
- 2,220 kcal/day
- Daily deficit
- 550 kcal/day
- Expected loss
- 0.5 kg/week
An estimate for general information, not medical advice.
Real progress slows over time as maintenance falls with your weight. Recalculate every 4–5 kg.
How to use
- Enter sex, age, height, weight and activity.
- Choose a pace between 0.25 and 1 kg a week.
- Read your daily target and expected weekly loss.
Good to know
Daily deficit = weekly pace × 7,700 kcal ÷ 7. So 0.5 kg a week needs about 550 kcal a day below your maintenance (Mifflin-St Jeor × activity).
Safety rules on this site: the pace is capped at 1 kg a week, and the target never goes below 1,200 kcal a day for women or 1,500 kcal for men. If your chosen pace would need less, the target is raised to the minimum and the slower real pace is shown.
Weight loss is rarely a straight line: the first week often shows extra water loss, and progress slows as your maintenance falls. Protein and strength training help keep muscle. People with diabetes, on medicines, pregnant or breastfeeding should plan with a doctor.
Questions
What is a good calorie deficit?
About 300–550 kcal a day for most people (0.25–0.5 kg a week). Larger deficits are harder to keep and can cost muscle.
Is 1 kg a week safe?
It can be for people with a lot of weight to lose, under supervision. For most people 0.5 kg a week is more realistic and easier to keep up.
Why can't I go below 1,200 kcal?
Very low intakes make it hard to get enough protein, vitamins and minerals, and may need medical monitoring.
Should I eat back exercise calories?
Your activity level already counts regular exercise. Do not add tracker calories on top.
Is my data stored?
No. Everything is calculated on your device.