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Calorie deficit calculator

Turn maintenance calories and a weekly loss target into a daily calorie goal and a timeline to your goal weight, flagging deficits that fall too low.

Enter your maintenance calories and a weekly rate to get a target.

The arithmetic is one conversion: a kilogram of body fat holds about 7,700 kcal, so a weekly rate divides by seven to give a daily deficit, and the target is your maintenance budget minus that deficit. Real weight loss does not run this cleanly. Water shifts, adaptation of your actual expenditure over time, and the gap between estimated and true intake all move the number, and the linear timeline assumes a rate your body may not hold. Eat below 1,200 kcal a day only with medical supervision. This tool does math, not diet plans, and nothing here is medical advice.
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