Calorie Deficit Calculator

Find the daily calorie deficit and the calories to eat to reach a goal weight by a date, at a steady, safe rate.

Work out the daily calorie deficit and the calories to eat to reach a goal weight by a set date. This calorie deficit calculator turns your target into a steady daily plan and shows the weekly loss to expect, at a safe and sustainable pace.

Read the guide: How a Calorie Deficit Works for Weight Loss

Your goal

Units

Eat per day

1,758 cal

A 642 cal daily deficit

Weekly loss
0.6 kg
Total to lose
7 kg

Roughly 7,700 calories equals 1 kg of fat. Real results vary. Don't crash diet — informational only, not medical advice.

How it works

  1. 1

    Enter your TDEE

    Add your maintenance calories from the TDEE calculator.

  2. 2

    Set your goal

    Add your current weight, goal weight and timeframe.

  3. 3

    See your plan

    View the daily deficit, target intake and weekly loss.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How does a calorie deficit cause weight loss?
When you eat fewer calories than you burn, your body uses stored energy, mostly fat, to make up the difference. About 7,700 calories equals roughly one kilogram of fat.
What is a safe rate of loss?
Around 0.5 to 1% of your body weight per week is a common, sustainable target. Faster loss risks muscle, energy and adherence, and very low intakes can be unsafe.
Can I lose weight without counting every calorie?
Yes. Many people hit a rough deficit by cutting back on sugary drinks, snacks and portion sizes. Counting simply makes the size of the deficit clearer, which can help when progress stalls.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

More tools

BMI CalculatorBody mass index, your category and a healthy weight range.Body Fat CalculatorBody fat percentage from the US Navy measurement method.Ideal Weight CalculatorA healthy target weight range for your height.Lean Body Mass CalculatorLean (fat-free) mass and fat mass from height and weight.Waist-to-Hip Ratio CalculatorWaist-to-hip ratio and your WHO health-risk band.BMR CalculatorCalories your body burns at rest (Mifflin-St Jeor).

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