Calorie Deficit Calculator
Set a daily calorie target for sustainable weight loss.
Your results will appear here
Enter your details to create a plan.
The Simple Math Behind Weight Loss
Weight loss comes down to one core principle: consuming fewer calories than you burn. This calculator makes it simple by taking your maintenance calories (TDEE) and helping you establish a clear, daily calorie target to achieve a sustainable and effective rate of weight loss.
How to Use the Calorie Deficit Calculator
Enter Your TDEE
Input your daily maintenance calories (use our TDEE tool if unsure).
Set Your Deficit
Choose a daily deficit (e.g., 500 for 1 lb/week loss).
Get Your Target
See your new daily calorie goal for weight loss.
Plan Your Meals
Use your target to guide your daily food choices.
Common Use Cases for a Calorie Deficit Calculator
Create a clear, numerical target for your daily calorie intake to achieve consistent weight loss.
Plan your meals and portions to align with your new, lower calorie goal.
Understand how your diet supports your fitness, ensuring you're fueled enough for workouts while still in a deficit.
Set a moderate deficit to ensure you are losing fat sustainably without extreme hunger or muscle loss.