Free online calculator
Calorie Deficit Calculator
Estimate calorie deficit target from maintenance calories and desired weight-loss pace.
Quick Answer
How It Works
Target calories = maintenance calories - planned daily deficit.
- Enter maintenance calories.
- Choose deficit level or weight-loss pace.
- Review target calorie intake.
Examples use USD-style formatting. Tax rates, fees, and legal rules vary by country and change over time — treat results as estimates and confirm important numbers with a qualified professional.
Interactive Calculator
Target daily calories: 1900
Estimated weekly weight change: 0.45 kg
Example Use Case
A 500 kcal daily deficit from 2,400 maintenance gives 1,900 target calories.
Detailed Guide
Deficit planning is most sustainable when targets are moderate and adjusted by observed response.
Aggressive deficits may reduce adherence and performance over time.
This tool is useful for creating initial intake targets from maintenance estimates.
Regular progress reviews help refine deficits while preserving health and consistency.
Assumptions and Limits
Rule-of-thumb estimates vary across individuals and do not replace clinical guidance.
Common Mistakes to Avoid
- Setting excessively aggressive deficits.
- Ignoring adaptation and activity changes.
- Treating estimate as fixed long-term target.
FAQ
Can I use this calculator for free?
Yes. This tool is free and designed for practical day-to-day decisions.
Why might results differ from another website?
Differences usually come from rounding rules, assumptions, or region-specific formulas.
Is this suitable for legal or financial advice?
No. Treat outputs as guidance and validate with qualified professionals for final decisions.
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How we choose formulas and check results: Methodology · Last reviewed 2026-07-25