Calorie Deficit Calculator
Estimate maintenance calories, fat-loss pace, and calorie targets
Unit: kg
Unit: kcal/kg
Unit: kcal
Estimated Maintenance
2,232 kcal
Daily Calorie Target
1,732 kcal
Estimated Weekly Fat Loss
0.45 kg
How this calculator works
Calculate a simple calorie deficit target from body weight, maintenance estimate, and desired fat-loss pace.
Daily Target = Estimated Maintenance Calories - Deficit
Quick tips
- •This is a planning calculator, not medical advice.
- •A moderate deficit is usually easier to sustain than an aggressive one.
- •Use a maintenance factor that matches your lifestyle and activity.
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Calorie Deficit Calculator
Use this calorie deficit calculator to estimate a practical daily calorie target for fat loss based on weight, maintenance assumptions, and your chosen deficit.
Formula: Daily Target = Estimated Maintenance Calories - Deficit
- This is a planning calculator, not medical advice.
- A moderate deficit is usually easier to sustain than an aggressive one.
- Use a maintenance factor that matches your lifestyle and activity.
Frequently Asked Questions
Why use 7700 kcal per kg?
It is a common approximation for body fat energy content used in planning tools, though real-world results vary.
Is a bigger deficit always better?
Not necessarily. Larger deficits may reduce adherence, energy, and performance.