Calorie Deficit Calculator
Find a daily calorie target for steady, sustainable fat loss, based on your maintenance calories and the pace you choose.
This is an estimate based on the Mifflin-St Jeor equation and a general 7,700 calories per kilogram model. It is not a meal plan or medical advice. Do not eat below a safe minimum without physician supervision. For a personalized, doctor-guided plan, take the assessment or consult a licensed physician.
Good to know
What is a calorie deficit?
Eating fewer calories than you burn. A steady, consistent deficit is what drives fat loss over time.
How big should my deficit be?
A gentle to steady pace, around 0.25 to 0.5 kg per week, is usually easier to sustain than an aggressive cut and protects more muscle.
Why is there a calorie floor?
Eating too little can be unsafe and can stall progress. We stop at a safe minimum, around 1,200 calories for women and 1,500 for men, and recommend physician guidance below that.
How fast can I safely lose weight?
Most guidance suggests around 0.5 kg per week. Faster is not always better and can cost muscle and energy.
Will I lose weight at exactly this rate?
It is an estimate, so results vary from person to person. For doctor-guided support, take the free assessment.