Calorie Deficit Calculator
Calculate how many calories to eat per day to reach your goal weight
Your Information
kcal
Calculated Output
Daily Calorie Budget
1800 kcal/day
Projected Weekly Weight Loss
~0.45 kg / week
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The 3500 kcal / 7700 kcal Rule
Target Intake = TDEE - Planned Calorie Deficit.
- •A 500 kcal daily deficit yields roughly 0.45 - 0.5 kg of fat loss each week.
Frequently Asked Questions
Is a 1000 calorie deficit safe?▼
Large deficits above 750 kcal risk muscle breakdown, fatigue, and hormonal down-regulation.