Calculator
Calorie Deficit Calculator
Pick how fast you want to lose weight, and see the daily calorie deficit — and target intake — to get there. Enter your maintenance calories (your TDEE) to start.
Your details
Not sure? Use the TDEE calculator first.
Your plan
to lose weight at your chosen rate.
A sustainable, moderate pace.
How a calorie deficit works
To lose weight you need to take in fewer calories than you burn — a calorie deficit. Your body makes up the difference from stored energy, mostly fat. About 7,700 calories equals roughly one kilogram of body fat, so a 500-calorie daily deficit leads to about half a kilo of loss per week.
Choosing a sustainable rate
Bigger deficits lose weight faster but are harder to stick to and can cost muscle. For most people, a moderate deficit that loses around 0.5 to 1 kg per week is the sweet spot — fast enough to see progress, slow enough to sustain. Pair your deficit with enough protein to protect muscle.
Frequently asked questions
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns, so it draws on stored energy and you lose weight. Roughly 7,700 calories equals about one kilogram of body fat.
How big should my deficit be?
A moderate deficit of about 15 to 25 percent below maintenance, or roughly 0.5 to 1 kg per week, is generally sustainable. Very large deficits are hard to maintain and can cost muscle.
Why does my target rate matter?
Losing weight faster needs a bigger daily deficit. This calculator shows the deficit required for your chosen rate so you can pick something realistic.
Is faster weight loss better?
Not usually. Slower, steady loss is easier to sustain, better preserves muscle, and is less likely to rebound. welanutria provides estimates only, not medical advice.
welanutria provides estimates for general information only and is not medical or dietary advice.