Calorie Deficit Calculator
Free calorie deficit calculator: enter maintenance calories, weight-loss goal and timeframe to get your daily calorie target and safe pace. No signup.
About the Calorie Deficit Calculator
A calorie deficit means eating fewer calories than your body burns, forcing it to use stored fat for energy. This free calorie deficit calculator takes your maintenance calories (TDEE), how much weight you want to lose and your timeframe, then works out the daily deficit and the daily calorie target that gets you there — using the common estimate of about 7,700 kcal per kilogram of body fat.
The formula is simple: daily deficit = (kg to lose × 7,700) ÷ days in your timeframe, and your calorie target is maintenance minus that deficit. The calculator flags plans that are too aggressive — targets under 1,200 kcal/day or a pace faster than 1 kg per week — so dieters in Pakistan, India and everywhere else can pick a sustainable plan. Everything runs in your browser with no signup.
How to Use the Calorie Deficit Calculator
- 1Enter your maintenance calories — the daily calories that keep your weight stable (use a BMR/TDEE calculator if unsure).
- 2Enter how much weight you want to lose, in kg or lb.
- 3Enter your timeframe in weeks.
- 4Read your daily calorie target, daily deficit and weekly pace instantly.
Frequently Asked Questions
How is a calorie deficit calculated with an example?
One kg of body fat stores roughly 7,700 kcal. To lose 5 kg in 10 weeks you need 5 × 7,700 = 38,500 kcal total, or 38,500 ÷ 70 days = 550 kcal per day. If your maintenance is 2,400 kcal, your daily target becomes 2,400 − 550 = 1,850 kcal.
What is a safe calorie deficit per day?
Most guidelines suggest a 500-750 kcal daily deficit, which produces roughly 0.5-0.75 kg of loss per week. The calculator warns you if your plan needs more than about 1 kg per week or pushes intake below 1,200 kcal per day, both of which are hard to sustain and can cost muscle.
How do I find my maintenance calories?
Estimate your BMR with a formula like Mifflin-St Jeor, then multiply by an activity factor (1.2 sedentary to 1.9 very active). For example, a BMR of 1,600 kcal with moderate activity (×1.55) gives maintenance of about 2,480 kcal. Our BMR calculator does this for you.
Why did my weight loss slow down even in a deficit?
As you lose weight your maintenance calories drop — a 75 kg body burns fewer calories than an 85 kg one — so a fixed intake creates a shrinking deficit. Recalculate every 4-6 weeks with your new weight, and remember water fluctuations can mask fat loss for a week or two.
Is 7,700 kcal per kg accurate for everyone?
It is a useful approximation, not a law. Real-world loss includes water and some lean tissue, and metabolism adapts as intake drops, so actual results are often 10-20% slower than the arithmetic suggests. Treat the output as a starting plan and adjust based on 2-3 weeks of real data.