Calorie Deficit Calculator

Set a realistic daily calorie target for fat loss. Enter your maintenance calories (TDEE) and preferred weekly loss rate.

Maintenance calories (TDEE)

Weekly fat loss goal

Units for goal

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Daily calorie target

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Daily deficit

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Weekly deficit

How calorie deficits work

One kilogram of body fat is roughly equivalent to 7,700 kcal. A weekly loss of 0.5 kg therefore requires about a 3,850 kcal weekly deficit, or ~550 kcal per day below maintenance. Moderate deficits (15–25% below TDEE) are usually more sustainable than extreme cuts.

Recommended approach

Prefer 0.25–0.75 kg (0.5–1.5 lb) loss per week for most people
Keep protein high (about 1.6–2.2 g per kg) to protect muscle
Reassess every 10–14 days using a weekly average weight
If energy or training collapses, raise calories slightly

Frequently Asked Questions

How do I calculate a calorie deficit from my TDEE?

Subtract your chosen daily deficit from your maintenance calories (TDEE). Example: TDEE 2,200 − 500 = 1,700 kcal per day. A 500 kcal daily deficit is roughly 0.5 kg (1 lb) of fat loss per week.

Is a 500 calorie deficit safe for weight loss?

Yes for most adults. A 500 kcal deficit is the commonly recommended starting point for steady fat loss. Avoid going below about 1,200 kcal/day (women) or 1,500 kcal/day (men) without professional guidance.

How big a calorie deficit should I use to lose 0.5 kg per week?

About 550 kcal per day below maintenance (0.5 × 7,700 ÷ 7). Enter your TDEE and select the 0.5 kg option in this calculator to get your exact daily target.

Can I build muscle in a calorie deficit?

Beginners and people returning after a break sometimes gain some muscle while losing fat (recomposition). Most intermediate lifters should prioritise high protein and strength training to preserve muscle during a deficit.