Calorie Deficit Calculator
Set a goal weight and a timeframe, and we'll show you a daily calorie target plus the weekly rate of loss. Use the TDEE flow or paste your own maintenance calories.
Your plan
How calorie deficits work
One kilogram of body fat stores roughly 7,700 kcal. To lose it you need to eat that much less than your body burns. We take your weight-loss goal, spread it across the weeks you choose, and subtract that daily number from your TDEE.
If the result feels too aggressive, lengthen the timeframe. A slower cut preserves more muscle, is easier to stick to, and minimises adaptive metabolic slowdown. Once you have your number, head to the Macro Calculator to split it into protein, carbs and fat.
What your deficit result means
The daily calorie target you see is the average intake needed to lose (or gain) the weight you entered over the time frame you chose. It's based on the widely-used estimate that about 7,700 kcal equal 1 kg of body weight change.
Small deficits (10–20% below maintenance) are easier to sustain and preserve more muscle. Aggressive deficits work faster but usually come with more hunger, worse training and a higher chance of rebound.
When to use the calorie deficit calculator
Reach for it when you have a specific goal weight and a rough deadline — a wedding, a season, a check-up. It's less useful for open-ended "just want to lean out" phases, where a fixed deficit from TDEE is usually simpler.
Recalculate every 3–4 weeks. As you lose weight, your maintenance drops, so the same intake becomes a smaller deficit.
Frequently asked questions
What is a safe rate of fat loss?+
Most experts recommend losing 0.5–1% of your bodyweight per week. Anything faster increases muscle loss and is hard to sustain.
How many calories is 1 kg of fat?+
Approximately 7,700 kcal. A daily deficit of 500 kcal produces about 0.45 kg (1 lb) of fat loss per week.
Will my metabolism slow down?+
Some adaptive thermogenesis is normal during a cut. Keep deficits moderate (10–25% below TDEE), prioritise protein and consider diet breaks every 8–12 weeks.
What's the lowest I should eat?+
As a rough floor, don't drop below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
Health disclaimer: Caloritix provides estimate-based health and fitness calculators for general educational purposes only. Results are not medical advice and should not replace guidance from a qualified healthcare professional.