Calorie Deficit Calculator
The foundation of weight loss is a calorie deficit: eating fewer calories than you burn each day. A total deficit of about 7,700 kcal equals roughly 1 kg of fat loss, so a 550 kcal daily deficit works out to about 0.5 kg per week. Enter your details — your maintenance calories, daily deficit and target intake appear instantly.
Enter your age, height and weight — your result appears here instantly.
this is how much to eat to lose weight
The calculated target fell below your safe lower limit, so it was rounded up to a healthy floor and the deficit was reduced accordingly. For a faster plan, we recommend consulting a dietitian.
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Daily deficit by weekly goal
| Weekly goal | Daily calorie deficit | Approx. monthly loss |
|---|---|---|
| 0.25 kg/week | ≈ 275 kcal | ≈ 1 kg |
| 0.5 kg/week (recommended) | ≈ 550 kcal | ≈ 2 kg |
| 1 kg/week | ≈ 1,100 kcal | ≈ 4 kg |
A total deficit of about 7,700 kcal is treated as 1 kg of fat. Target intake should not drop below 1,200 kcal for women or 1,500 kcal for men.
For informational purposes only; not medical advice. Anyone who is pregnant, breastfeeding, has a chronic illness or a history of an eating disorder should set their plan with a doctor or dietitian.
The single rule behind weight loss is that the energy you take in is less than the energy you burn — this is called a calorie deficit. This calculator first finds your total daily energy expenditure (maintenance calories), then applies a deficit based on the pace you choose and gives you your target intake. The formula is exactly the same as the one in the app: basal metabolic rate uses the Mifflin-St Jeor equation, and daily expenditure uses an activity factor.
Patience pays off when you set the deficit. Because a total deficit of about 7,700 kcal equals 1 kg of fat, a measured 550 kcal daily deficit works out to about half a kilo per week. This pace is both manageable and keeps muscle loss to a minimum; an extreme deficit may look fast in the short term but increases the risk of fatigue, muscle loss and regaining the weight afterward.
How to Create the Deficit
You can widen the deficit two ways: eating less and moving more. The most sustainable approach is to balance the two — trim portions slightly, cut back on sugary drinks and overlooked snacks, and increase your daily steps and weekly training. Building the entire deficit by cutting food alone often leaves you hungry and restless; leaving room for movement keeps the balance.
Protein and Muscle
In a deficit the body can lose muscle as well as fat. The two strongest ways to prevent this are getting enough protein and doing resistance training. Protein is also the most filling macronutrient, which makes the deficit easier to sustain. You can see how much protein you need with the protein intake calculator.
Track the Deficit
The hardest part of a calorie deficit is knowing whether the deficit is actually happening, because intake is usually higher than estimated. Logging what you eat with photos makes portion estimates and overlooked calories visible. Once you have set your daily calorie needs, tracking your daily intake makes the deficit concrete and measurable.
Frequently asked
How is a calorie deficit calculated?
First your total daily energy expenditure (maintenance calories / TDEE) is calculated: your basal metabolic rate is found with the Mifflin-St Jeor equation and multiplied by a factor based on your activity level. A calorie deficit means eating a set amount below that maintenance level (for example 500 kcal per day). A total deficit of about 7,700 kcal equals roughly 1 kg of fat loss, so a 550 kcal daily deficit works out to about 0.5 kg per week.
How big a daily deficit should I aim for?
A sustainable and commonly recommended pace is 0.5 kg per week, which is roughly a 500-550 kcal daily deficit. A slower deficit (0.25 kg/week) is easier to carry, while a faster one (1 kg/week) can work short term but raises the risk of muscle loss and fatigue. Your target intake should not drop below 1,200 kcal for women or 1,500 kcal for men.
Why am I not losing weight in a calorie deficit?
The most common reason is that intake is higher than assumed: drinks, sauces, overlooked snacks and rough portion estimates all add up. Water retention, the menstrual cycle and muscle gain can also keep the scale flat for a while. Measuring consistently over a few weeks and logging your intake with photos is the most practical way to see whether the deficit is really happening.
Is a calorie deficit healthy?
A moderate deficit (300-550 kcal per day) is safe and effective for most healthy adults. An extreme deficit (very low calories) can lead to muscle loss, fatigue, hair loss and a metabolic slowdown. During pregnancy, breastfeeding, diabetes, a history of an eating disorder or chronic illness, the plan should always be set with a doctor or dietitian.
Why is protein important in a calorie deficit?
In a deficit the body can lose muscle as well as fat; getting enough protein is the single most important factor that protects against that loss. Protein is also the most filling macronutrient, which makes the deficit easier to sustain. When losing weight, planning your daily protein target based on body weight is a common approach.
You calculated the deficit — now make it stick.
Snap a photo of your meal with CaloriPanda and its calories drop instantly; track your deficit day by day.
