Calorie Deficit Calculator for Weight Loss — Start Now
A calorie deficit calculator for weight loss estimates how many calories to eat each day so you lose weight at a steady pace. Use it alongside your TDEE estimate and weekly activity totals to balance intake, activity, and recovery.
Quick summary
This calorie deficit calculator estimates daily calories for a target weekly loss rate. The page includes a deficit chart, formulas, examples, FAQs, and references to guide sustainable fat loss.
Calorie Deficit Calculator for Weight Loss
Use the calculator to translate a weekly weight loss goal into a daily calorie target. If you do not know your maintenance calories, estimate them first with a TDEE calculator and then return here to set the deficit.
Calculator
Enter your details to estimate maintenance calories and a daily target to reach your goal weight. The calculator uses a steady weekly pace to estimate time to goal.
Calorie deficit chart
The chart below shows what common deficit percentages look like for typical maintenance calories. Use it as a quick reference, then personalize the exact deficit in the calculator above.
| Maintenance | 10% deficit | 15% deficit | 20% deficit |
|---|---|---|---|
| 1,800 kcal | 1,620 kcal | 1,530 kcal | 1,440 kcal |
| 2,200 kcal | 1,980 kcal | 1,870 kcal | 1,760 kcal |
| 2,600 kcal | 2,340 kcal | 2,210 kcal | 2,080 kcal |
| 3,000 kcal | 2,700 kcal | 2,550 kcal | 2,400 kcal |
Calorie deficit formula
To lose weight, you need a daily energy deficit. We estimate the deficit by converting your weekly weight loss goal into calories, then divide by seven. For pounds, 1 lb of fat is about 3,500 kcal. For kilograms, 1 kg is about 7,700 kcal. The result is subtracted from your maintenance calories.
A 10-20% deficit is a common starting range for sustainable fat loss. If energy or training performance drops, reduce the deficit or add low-impact activity like walking to stay consistent.
Example calculation
Example: You maintain weight at 2,300 kcal/day and want to lose 1 lb per week. Weekly deficit = 1 × 3,500 = 3,500 kcal. Daily deficit = 3,500 ÷ 7 = 500 kcal. Target calories = 2,300 − 500 = 1,800 kcal/day.
That pace is about 0.45 kg per week. If you notice excessive hunger, drop to 0.5 lb per week and increase daily calories by about 250.
FAQ
How big of a calorie deficit should I use?
Most people start with a 10-20% deficit. It is large enough to see progress while keeping energy and appetite manageable. If you are smaller or very active, the lower end often feels better.
Do I need to eat back exercise calories?
It depends on how you track activity. Light movement such as a walking routine can be treated as part of your normal baseline, while longer workouts may require partial calorie additions to avoid fatigue.
Why is my weight loss slower than expected?
Tracking errors, water retention, and lower daily movement can mask progress. If weight is stable for 2-3 weeks, reduce intake by 100-150 kcal or add a short cardio session.
Should I change my deficit over time?
Yes. As weight drops, maintenance calories decrease. Recalculate every 4-6 weeks or after a 5-10 lb change to keep the deficit accurate.
Resources
These sources explain energy balance and safe weight loss rates for adults. Use them to guide realistic expectations and long-term habits.
Evidence-based references: CDC: Healthy weight loss, NIDDK: Healthy eating and activity, PubMed: Predictive equation for resting energy expenditure.