Calorie Deficit Calculator
Find out exactly how many calories to eat daily to reach your target weight in your desired timeframe.
What Is a Calorie Deficit?
A calorie deficit means eating fewer calories than your body burns (TDEE). To lose 1 pound of fat, you need a deficit of approximately 3,500 calories. A safe deficit is 300-500 calories per day, leading to 0.5-1 pound of fat loss per week.
What Is a Safe Calorie Deficit?
A safe calorie deficit is 300-500 calories below your TDEE. Going below 1200 calories (women) or 1500 calories (men) without medical supervision is not recommended. Extreme deficits lead to muscle loss, metabolic adaptation, and rebound weight gain.
Macro Breakdown for Fat Loss
For sustainable fat loss: eat 1g protein per pound of bodyweight to preserve muscle, 25% of calories from fat for hormonal health, and the rest from carbs for energy. Our calculator provides these targets automatically.
Calorie Deficit FAQ
How many calories should I cut to lose weight?
A 500-calorie daily deficit will help you lose about 1 pound per week. This is sustainable for most people and minimizes muscle loss.
Can I lose weight faster with a bigger deficit?
Larger deficits (>500 cal) can lead to muscle loss, hunger, and metabolic slowdown. They also increase the risk of rebound weight gain. Slow and steady is more effective long-term.
Should I track calories or macros?
Track both. Calories determine weight loss, but macros determine what you lose. High protein preserves muscle; adequate fat supports hormones; carbs fuel workouts.