Calorie deficit calculator
Find out how many calories a day to eat to lose weight at your chosen pace. Based on your energy expenditure (TDEE) and the 7700 kcal-per-kg rule.
How much to eat to lose weight
Fill in all fields — the result appears automatically
— kcal/day
Lose 0.25 kg/week
— kcal/day
Lose 0.5 kg/week
— kcal/day
Lose 1 kg/week
— kcal/day
How to create a calorie deficit
A calorie deficit is eating less than you burn (TDEE). One kilo of fat ≈ 7,700 kcal, so a 500 kcal/day deficit gives roughly 0.5 kg per week. The calculator shows how much to eat for your chosen pace and never drops below a safe floor.
Calorie deficit FAQ
How do I calculate a deficit for weight loss?
Work out your daily burn (TDEE), then subtract 15–25%. A 500 kcal/day deficit is about minus 0.5 kg per week.
What deficit is safe?
Usually 10–25% of TDEE. Too large a deficit (below your BMR) slows metabolism and costs muscle.
How much to eat to lose 0.5 kg per week?
About 500 kcal/day below maintenance. For 1 kg per week you need roughly a 1,000 kcal/day deficit, which is aggressive.