Calorie Deficit Calculator
Calculate your daily calorie deficit for weight loss goals
About Calorie Deficit Calculator
A calorie deficit is the cornerstone of any successful weight loss strategy. When you consume fewer calories than your body expends throughout the day, it turns to stored energy — primarily body fat — to bridge the gap. Our free Calorie Deficit Calculator helps you determine exactly how many calories you need to cut each day to reach your target weight at a safe, sustainable pace.
The calculator uses your personal metrics including age, gender, height, weight, and activity level to estimate your Total Daily Energy Expenditure (TDEE). From there, it subtracts your chosen deficit to give you a daily calorie target. Whether you are aiming for a moderate 500-calorie deficit or a more aggressive approach, understanding your numbers is the first step toward lasting results.
How to Use
- Enter your age, gender, height, and current weight
- Select your activity level from sedentary to very active
- Choose your desired weekly weight loss rate
- Click Calculate to see your daily calorie target and projected timeline
- Review the detailed breakdown including TDEE, deficit amount, and macronutrient suggestions
Understanding Your Results
Your results include your estimated TDEE, the recommended daily calorie intake for your chosen deficit, and an approximate timeline for reaching your goal weight. A deficit of 500 calories per day generally produces about one pound of fat loss per week. Keep in mind that individual results vary based on genetics, hormonal factors, sleep quality, and adherence to the plan. For best accuracy, recalculate every few weeks as your weight changes.
Why Use Calorie Deficit Calculator?
- Science-based TDEE estimation using proven metabolic formulas
- Personalized daily calorie targets based on your unique profile
- Projected weight loss timeline to keep you motivated
- 100% free with no registration or account required
- All processing happens locally in your browser for complete privacy
- Mobile-friendly responsive design for tracking on the go
Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any weight loss program.