Weight Loss Tool
Calorie Deficit Calculator
Estimate your daily calorie target from maintenance calories and a safe weekly weight-loss goal.
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Result
kcal/day
kg
kcal
These numbers are estimates for education and planning. For medical conditions, pregnancy, eating disorders, or prescribed diets, consult a qualified professional.
Results
Enter your detailsFormula
Daily deficit = weekly weight loss goal x 7,700 calories / 7. Daily target = maintenance calories minus daily deficit.
Best use
Use this to choose a starting calorie target, then adjust after 2-3 weeks based on real weight trend and energy levels.
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Frequently Asked Questions
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body uses, so stored energy is used over time.
Is a bigger deficit always better?
No. Very aggressive deficits are harder to sustain and can reduce training quality, hunger control, and adherence.