🔥 Calorie Deficit Calculator
Calculate daily calories for weight loss goals
How Calorie Deficit Calculation Works
Formula
Daily calories = TDEE − (target loss × calories per unit / 7)
- 1Enter your TDEE (Total Daily Energy Expenditure) — the calories you burn per day.
- 2Set your target weight loss rate per week.
- 31 pound of fat ≈ 3,500 calories; 1 kg ≈ 7,700 calories.
- 4The weekly deficit is divided by 7 to get the daily deficit.
- 5Your daily calorie target = TDEE minus the daily deficit.
About Calorie Deficit Calculator
Calculate your daily calorie target for weight loss. Enter your TDEE and target loss rate to see required deficit, daily calories, and timeline to reach your goal weight.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day including your basal metabolic rate, physical activity, and the thermic effect of food.
How much weight can I safely lose per week?
Most health experts recommend 0.5–1 kg (1–2 lbs) per week. Faster rates may cause muscle loss and nutritional deficiencies. Consult a doctor for personalized advice.
Is it safe to eat below 1200 calories?
Very low calorie diets (below 1200 cal/day) can lead to nutrient deficiencies and should only be followed under medical supervision.