Calorie Deficit Calculator
Calculate the daily calorie deficit needed to reach your target weight.
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What is Calorie Deficit Calculator?
A calorie deficit calculator determines how many fewer calories you need to eat (or more you need to burn) to lose weight at your target rate. It combines your TDEE with your weight loss goal to create a sustainable, science-backed calorie plan.
How to Use
- Enter your personal details to calculate your TDEE
- Set your target weight loss rate (0.5-2 lbs per week)
- View your daily calorie target and the required deficit
- See how long it will take to reach your goal weight at this rate
Formula
Daily Calories = TDEE - Deficit (500 cal deficit = ~1 lb/week loss, since 1 lb fat = ~3,500 calories)
Frequently Asked Questions
- What is a safe calorie deficit?
- A 500-750 calorie daily deficit (1-1.5 lbs/week loss) is considered safe and sustainable. Very low-calorie diets below 1,200 (women) or 1,500 (men) calories should have medical supervision.
- Why am I not losing weight in a calorie deficit?
- Common reasons: underestimating calorie intake, overestimating exercise calories, water retention, and metabolic adaptation. Track carefully for 2-3 weeks before adjusting.
- Can I lose weight faster with a bigger deficit?
- Larger deficits cause faster initial loss but increase muscle loss, fatigue, nutrient deficiency risk, and the likelihood of regaining weight. Moderate deficits produce better long-term results.